If you are in the fitness world or want to strengthen your muscles, get in shape and, why not, lose a few extra kilos, surely you have heard of protein shakes, a food that provides us with energy throughout the day and, in addition, is responsible for feeding our muscles, since proteins are the basis from which our muscles are nourished.
In general, shakes made from protein powder have become increasingly popular. However, if you are looking for a more natural alternative, in this new article from we are going to give you the best recipes with a selection of 11 homemade protein shakes to lose weight that you can easily prepare and take them for breakfast or before training.
Yogurt and banana protein shake
How to make natural protein shake? Attentive to this delicious yogurt and banana protein shake drink, designed practically perfectly to take after training and, preferably, next to dinner since it contains proteins of slow, fast and medium absorption, making the body have a progressive assimilation. In addition, bananas are a healthy source of carbohydrates perfect for recovering after exercise.
Ingredients
- A ripe banana.
- Three egg whites previously cooked or purchased for consumption.
- A skimmed Greek yogurt.
- A glass of skimmed milk or vegetable milk.
Banana and nut protein shake
If you have just finished a strong workout and see that you need to regain strength and nourish your muscles, there is no better way to restore glycogen levels than with this shake whose main ingredient is walnut. Also, if you like sweets, homemade protein shakes with banana are your favorite option. In addition to having an exquisite flavor, you can add some type of simple hydrate you can put cookies.
Ingredients
- A ripe banana.
- 20 grams of peeled nuts.
- A tablespoon of brown sugar.
- Two sugar-free cookies.
- Half skimmed yogurt.
- A glass of skimmed or vegetable milk.
Peanut butter smoothie
Peanuts or peanuts are a food that, in addition to having iron, phosphorus and other minerals, contributes to the growth of muscles, so it is perfect to include in a protein shake to lose weight in the stages in which you are training. In addition, it has a sweet and pleasant taste, making it a perfect snack between meals.
Ingredients
- 3 glasses of skimmed milk (you can mix liquid and powdered milk).
- 1 bottle of peanut butter.
- 2 tablespoons brown sugar or sweetener.
- Ice.
Mango and almond protein shake
If you like tropical flavors and you fancy a homemade protein shake to lose weight fresh and something lighter, a good option is to resort to mango, a fruit that gives you energy, glucose and fiber. The ideal combination is to mix it with almonds, to give a plus of protein and mix it with milk and a little lemon juice.
Ingredients
- A ripe mango.
- Two tablespoons of crushed almond.
- A tablespoon of lemon juice.
- A skimmed yogurt.
- A glass of skimmed or vegetable milk.
- Two tablespoons of honey.
Vegan tofu smoothie
If you want to train on a vegan diet and want to opt for homemade protein shakes without bananas that do not carry anything of animal origin, one of your greatest allies is tofu. With it you will have a vegetable contribution of proteins and it is also ideal for after training.
Ingredients
- 80 grams of semi-hard tofu
- Half a glass of almonds
- Half ripe mango
- A medium orange
Protein shake with spinach
Although it may be strange to include spinach within a sweet protein shake, the truth is that this vegetable brings many benefits and contributes to strengthening the tissues. That makes it, in addition, one of the healthiest protein shakes, if you know what to mix with, it is also one of the most delicious and nutritious drinks. On this occasion, the contribution of proteins is enhanced thanks to oats, avocado and banana.
Ingredients
- A banana.
- Half an avocado.
- A handful of fresh spinach.
- A tablespoon of oat flakes.
- A glass of skimmed or vegetable milk.
- A tablespoon of honey.
Protein shake with cinnamon, turmeric and ginger
Spices can also be great allies when preparing protein and vitamin shakes, since they have incredible properties and are quickly absorbed.
Some of them, such as ginger, is not only anti-inflammatory, but also accelerates the metabolism, making your body work more optimally when training. Cinnamon, on the other hand, accelerates the burning of fat cells. A cocktail to help you lose weight before training!
Ingredients
- Half a tablespoon of cinnamon.
- Half a tablespoon of chopped or powdered ginger.
- One third tablespoon of turmeric.
- A glass of skimmed or vegetable milk.
- A ripe banana.
- A tablespoon of honey.
Pistachio smoothie
Arginine is an amino acid that, among other things, favors the recovery of muscles after training and, fortunately, pistachios have a large percentage. This makes it one of the ideal homemade protein shakes without bananas for after sports.
Ingredients
- A third glass of peeled pistachios.
- Four tablespoons of pistachio ice cream.
- Half a glass of milk.
- Half a tablespoon of vanilla essence.
Apple, peach and oatmeal smoothie
Fruit can also be one of the best allies when it comes to recovering from training and providing muscles with nutrients for their growth and metabolism. For this protein shake, you will give a fruity touch with the orange, the peach and we unify it with one of the healthiest cereals: oats.
Ingredients
- An orange.
- A peach.
- A skimmed yogurt.
- Four tablespoons of oat flakes.
Fresh cheese protein shake
Dairy is one of the foods that can best help you to make protein shakes to lose weight with banana if you take them in the stages, you are training. Ricotta or fresh cheese is a fairly economical ingredient that is also very useful when preparing smoothies since it provides a large amount of protein and, in addition, gives creaminess.
Ingredients
- A banana.
- A glass of skimmed or vegetable milk.
- Three tablespoons of oat flakes.
- 100 grams of fresh cheese or ricotta.
- A tablespoon of sweetener.
Banana, coffee and cocoa smoothie
This shake has the particularity that it can also be taken hot and is a source of energy and muscle recovery thanks to the protein of the banana and the nutrients of cocoa and coffee:
- A ripe banana.
- A cup of skimmed or vegetable milk.
- Half a cup of expresso.
- A tablespoon of pure cocoa or dark chocolate powder.
If you liked this selection of homemade protein shakes to lose weight and want to see more options that make you lose weight in a healthy way without going hungry, we recommend you take a look at our post on How to make smoothies to lose weight and Smoothies for breakfast and weight loss.
