If you are looking to build muscle, you have probably looked into purchasing protein supplements. The prices for those powders and isolates can be quite high. But you do need to invest in order to add muscle. However, like any other investment, the easiest choice is not necessarily the wisest. With a blender, some ice, and a good grocery list, you can accommodate your protein shake needs in the comforts of your own home.
To make a good protein shake, you want to consider two things… the amount of protein it contains and taste. This means you will have to choose ingredients that will help you satisfy both requirements. Some good protein sources to add to your shakes include peanut butter, eggs, milk, and yogurt. A tablespoon of peanut butter can add eight grams of protein, while a medium-sized egg has about 6 grams of protein. One cup of milk or yogurt has anywhere from seven to nine grams of protein. You can also use cottage cheese, which has about 12 grams of protein, in your protein shake.
As far as taste is concerned, look to fruit to give you the flavor that helps your shake go down easily. Bananas are pretty common for protein shake mixtures and are a great source of potassium. Other good choices include strawberries, raspberries, and blueberries. Not only are these berries good sources of vitamin C and antioxidants, but they will make your shakes taste great. Try freezing your fruit prior to blending for an ice cold treat. And do not limit yourself to just these fruit. Try different combinations to keep your taste buds guessing.
To enhance the effectiveness of your protein shake, add some oatmeal to the mix. Oatmeal is great for providing your body the carbohydrates it needs to keep you energized. It also adds some more protein to your already packed shake, albeit it a small amount. This will be a great shake to drink prior to starting your workout.
Once you get your shake making skills down, you can splurge a bit and purchase some of the protein powders available at stores like GNC. By adding a serving to your already perfected protein shake recipe, you can increase the amount of protein you take in without sacrificing much on taste. Also, you will be getting the most out of your money by combining the costly shakes with your commonplace ingredients.