So easy you can make a protein shake yourself

Homemade always tastes best. This also applies to the protein kick during training. We show you the best recipes with which you can make your own protein shake. Without any artificial ingredients.

Chocolate, banana, strawberry, caramel, hazelnut - there are many ready-mixed protein shakes to buy. Infinitely many.

If you want to make it really easy, you stir the powder of the finished shake with milk. But some taste really artificial - at least as artificial are the ingredients.

Did you know that you can get your Make protein shake yourself can? It's really easy - I promise. And it tastes simply heavenly :) Without powder, but with fresh and healthy ingredients.

First, however, we clarify the most important questions about protein shakes for you.

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How healthy are protein shakes?

Protein shakes, often hailed as the miracle cure for muscle building and quick recovery after exercise, can actually be a convenient way to give your body what it needs after a strenuous workout.

Protein is an essential building block for the repair and growth of your muscles. Especially if you are short on time and need a quick, nutritious solution, these shakes can be a good option.

But this is where the truth comes in: Not all protein shakes are created equal. Many are packed with sugar, artificial sweeteners and other additives that you probably don't want in your body.

The key is to read the labels carefully and choose shakes that contain high-quality protein without unnecessary additives. And because this is often very tedious, we will make delicious protein shakes together!

Why you should make a protein shake yourself

There are many reasons that speak for homemade shake. For a protein shake without powder you need only a few ingredients that you most likely have at home without knowing about it.

When you make it yourself, you save on artificial additives, colors, preservatives and artificial flavors. Take a close look at the ingredient list. On the one hand, trickery is used so that the color is more beautiful and the taste is more intense or so that you simply have more desire to buy a shake again.

With the DIY version, you only put in what you like and what you feel like. This is not only interesting for allergy sufferers, but also for all those who eat clean and want to know what they are eating.

If we make a protein shake ourselves, we can also save a lot of money. The industry has recognized the trend around the protein shakes and sells the finished powders at sometimes really cheeky prices. You can easily make a protein shake without powder.

For the very simple version already 4 ingredients are enough.

The advantages of making your own protein shake are obvious. They are healthier thanks to the fresh ingredients, you can use the ingredients you want and therefore have much more variety.

What goes into a protein shake?

If you want to make a protein shake yourself, you need at least 4 ingredients. One of them is milk, another dairy product like curd or yogurt, fruits and a carbohydrate source that keeps you full for a long time and helps build muscle - like oatmeal.

Let's look at this in detail.

What milk you should use

Milk forms the Basis of any protein shake. You can let off steam when making these protein kicks yourself :)

My tip: Go for low-fat milk. That way you save a few calories. Whether you take fresh milk or prefer to use UHT milk is entirely up to you. The only difference is the shelf life of the milk. If you don't drink much milk, I recommend buying UHT milk.

You don't want animal milk? No problem. Protein shakes also taste delicious with almond or soy milk. My favorite: oat milk - it makes the shake pleasantly nutty. However, plant milk does not contain as much protein, but more carbohydrates - you should keep that in mind.

Ingredient	Protein	Carbohydrates	Fat	Calories
Whole milk 3.5 % fat	4 g	5 g	3 g	69 kcal
Skim milk 0.3 % fat	4 g	5 g	0 g	40 kcal
Oat milk	0,6 g	3,7 g	1,3 g	60 kcal

If you want to save a lot of calories, you can also get your protein kick with water. However, many drinks are rather tasteless and somehow boring.

You need protein for muscle building, a strong immune system as well as a trained body. If you want, you can also add a tablespoon of protein powder.

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The second source of protein for making your own protein shake

So besides milk, which doesn't contain that much protein, we need a second source to provide us with protein.

As a source of protein for your drink you can go to Curd (I would use low-fat quark), Cottage cheese or Natural yogurt reach for. Greek yogurt is particularly high in protein. The very brave can use raw eggs.

Ingredient	Protein	Carbohydrates	Fat	Calories
Low-fat curd cheese	12 g	4 g	0,3 g	60 kcal
Cottage cheese	12,4 g	2,4 g	4,5 g	99 kcal
Low-fat yogurt	3,8 g	5,5 g	0,1 g	38 kcal
Greek yogurt 0 % fat	8 g	8 g	0 g	52 kcal

Also possible: buttermilk or skyr.

Fruits for the homemade protein shake

Berries, bananas or other fruits bring color, flavor, vitamins and minerals. And of course energy through their carbohydrates.

If you don't drink that many shakes, you can also buy frozen berries. They last a long time in the freezer and taste just as good as fresh ones.

You can sweeten the shake with very ripe bananas. Or, what I like very much in the summer: very ripe peaches. Yummy!

Fruits provide you with energy through carbohydrates. They also contain important vitamins and minerals. The body needs this to be in top shape. There are no limits to your imagination when it comes to fruit. Especially delicious are berries, bananas, apples, mangos, pineapples or peaches.

If you like it hearty and hearty, replace the fruit with vegetables. This way your body gets minerals, vitamins and also fiber. Carrots, avocado, cucumber, spinach, lettuce, cabbage or parsley are delicious.

Carbohydrates in shake

Why carbohydrates? I want to make a protein shake myself, don't I? That's what I asked myself at first. But it's quite simple: Carbohydrates saturate for a very long time. They ensure that you feel full after drinking and cravings are absent.

Anyone who trains needs carbohydrates as an energy source for the muscles. And even if you don't train, you shouldn't completely do without carbs. However, instead of reaching for the unhealthy carbs, the good carbohydrates come into play.

Optimal for this are oatmeal, spelt flakes Chia*amaranth, coconut flakes or similar. Protein shakes are very helpful if you want to lose weight. They are filling and keep your stomach rumbling at bay. Protein shakes can replace meals.

Healthy fats to make a protein shake yourself

If you want your body to absorb the nutrients and minerals optimally, your drink still needs a fat source.

Nuts, almonds or a little sip of oil are just right for this. Peanut butter or shredded coconut also bring delicious flavor to your shake.

You can Almond paste quite simple to make yourself. This is much cheaper than the store-bought variety and you can always make the amount you need right now.

Sweeten the homemade protein shake

If the sweetness of the fruit is not enough for you, you can use Agave syrup*, maple syrup or honey can help a little. But I don't usually do this. If you use really ripe fruit, the sweetness should be enough. If you can't do without it, then I use dates.

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But now let's get to the recipes, you're probably already in the mood to mix up a protein shake of your own.

The prerequisite to be able to make a shake is a powerful food processor*smoothie maker or Blender*. It works best in a food processor if you use harder ingredients such as dates.

Now I'll show you how to make my favorite protein shake yourself. Below you will find more delicious recipe ideas for protein shakes that you should not miss.

If the banana is not frozen, you can of course prepare the shake. It is only cooler due to the frozen fruit and has a pleasantly refreshing effect after the workout.

Here are a few more ideas to make protein shakes yourself:

Protein shake recipe without low fat curd cheese

There are many who do not like curd. Are you one of them? No problem! We have a shake recipe without curd for you :). This shake has 173 kcal.

Ingredients:

• 150 ml low fat milk
• 80 g natural yogurt (low fat)
• 1 tablespoon oatmeal
• a handful of strawberries

Here's how:

As with all homemade shakes, the same applies here: Put it in the blender and you're done. If the protein shake recipe is not sweet enough for you, you can add a small spoonful of honey.

Protein shake recipe with cottage cheese

My absolute favorite recipe. I love raspberries :) This shake has 220 kcal.

Ingredients:

• 150 ml low fat milk
• 40 g low fat curd
• 40 g cottage cheese
• 50 g raspberries
• 2 tablespoons popped amaranth
• 2 tablespoons grated coconut
• 1 TSP Chia*

Here's how:

You don't need any additional sweetener for this homemade protein shake. Just put it in the blender with all the ingredients. The shake has a creamy consistency. Thanks to amaranth and Chia* you are full for a long time.

Recipe for protein shake with chocolate flavor

This shake has 225 kcal. The riper the banana, the sweeter it tastes.

Ingredients:

• 150 ml low fat milk
• 50 g low fat curd
• 1/2 banana
• 1 tablespoon dark Cocoa powder* (without sugar)

Here's how: 

Peel banana and put in blender with all ingredients. Mix and ready :) A chocolaty treat with lots of vitamin B, potassium and magnesium.

Make your own protein shake with mango and cashew

This shake has 250 kcal.

Ingredients:

• 150 ml low fat milk
• 50 g low fat curd
• 1/4 mango
• 1 tablespoon chashew nuts
• 2 tablespoons oatmeal
• optional: a little bit Agave syrup*

Here's how:

Dice the mango and then put it in the blender with all the ingredients. You can chop the nuts beforehand. Puree and your homemade protein shake is ready. Vacation feeling guaranteed :)

Low carb protein shake recipe

This shake has 270 kcal.

Ingredients:

• 250 g low fat curd
• 300 ml water
• 3 drops vanilla flavoring
• 1/2 banana

Here's how:

Add the ingredients to the shaker. Blend and your low carb protein shake is ready.

Make protein shake yourself with curd

This shake contains 150 kcal.

Ingredients:

• 2 tablespoons low fat curd
• 250 ml milk
• 2 tablespoons frozen berries
• A little Agave syrup*

Preparation:

Off with all the ingredients in a powerful smoothie maker. If you like, you can also blend the ingredients with a whisk.

If you add a few ice cubes to the finished shake, you can look forward to a very tasty refreshment.

How do I make my protein shake creamy?

Making a creamy protein shake yourself is actually quite simple. There are two ways to do it. The first requires a stand mixer, the second a cocktail shaker - or a protein shake blender.

It is much easier in the stand mixer. The protein shakes become much creamier than in a normal shaker. In addition, you can chop frozen ingredients better. That brings us to the next topic: frozen ingredients. They make the shake very creamy.

I like to use frozen bananas for this. I cut them into slices and freeze them. For this, however, you now need a very powerful food processor*.

In the protein shaker, your drink will be creamy if you use a little less milk. And more low-fat curd / yogurt. Since the classic shaker does not crush the ingredients, this variant is only worthwhile if you take a neutral protein powder that you can mix with your own ingredients such as cocoa or Cinnamon* upgrade.

Why you need protein

Trained arms, a flat stomach and a crisp butt - who does not want that? :) Unfortunately, this does not happen overnight. A lot of discipline and training are necessary to get his dream body.

In order to help your body build muscle, you need to eat foods that are high in protein and also low in carbohydrates.

Our body needs a lot of protein. Especially when we exercise. The German Nutrition Society recommends that all adults eat 0.8 grams of protein per kilogram of body weight per day. So if you have 55 kilos you should eat at least 44 grams of protein.

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However, this applies to all those who do not exercise. If you want to build muscle mass, it goes faster with a higher intake of protein. This is also the reason why many athletes drink protein shakes. It provides them with strength and helps the muscles to regenerate.

Is there actually a difference between protein and egg white?

No. Both terms refer to the same thing. Protein is the technical term for egg white.

Should I drink the protein shake before or after my workout?

Protein shake before or after workout - that's a good question :). But it is quite simple to answer. Drinks with dairy products you should drink only after the workout.

If you drink the protein shakes beforehand, they will be in your stomach. This makes the workout much more difficult. Your body has to concentrate on digestion. There is little power left for the muscles.

If you drink it beforehand, there should be at least an hour between protein shake and workout.

How to achieve a trained body even without protein shakes

Getting a trained body without a protein shake takes a little longer. But you can easily add protein to your diet.

Where how much protein is in it and a few recipes, we tell you in our post "21 protein foods and recipes". Or you look at our Lentil fritters over - Attention danger of addiction! :)

Who are protein shakes suitable for?

Protein shakes are particularly suitable for people who lead an active lifestyle, athletes and anyone who wants to increase their daily protein requirement.

They are a practical solution for people who find it difficult to get enough protein from their normal diet, whether due to lack of time or special dietary preferences.

Protein is important for repairing and building muscle tissue, especially after intensive training sessions, which is why athletes and fitness enthusiasts often reach for protein shakes.

They can also be a helpful supplement for people who want to lose weight, as protein has a satiating effect and can help to speed up the metabolism.

However, it is important that protein shakes are taken as part of a balanced diet and not as a substitute for whole foods.

Who are protein shakes not suitable for?

Protein shakes are not for everyone. If you have problems with your kidneys or are prone to kidney stones, you should stay away from them.

Too much protein can really make your kidneys sweat. Those of us who don't get on well with lactose or certain ingredients in shakes - such as milk proteins or additives - should also think twice before reaching for the shaker.

Pregnant or breastfeeding moms? Here, too, you should talk to your doctor before mixing yourself a shake. In short, before you go down the protein route, first check whether it's really for you. Better safe than sorry!

Our conclusion

When making your own protein shake, there are virtually no limits to your imagination. Just taste your way through our suggestions. Fruits, milk, protein sources and fats and spices can be easily combined with each other. Try it out!

I'm sure you'll love homemade protein shakes. Have fun making it and enjoy it!

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