I protein shakes are it , snack ideal for those who are following a slimming diet to lose weight; they help to keep you full for a long time, give energy and allow you to achieve your weight loss goals.
I'm feasy to prepare, healthy, quick and tasty; moreover, they can be prepared as an afternoon, morning snack, such as pre or post workout and even for breakfast.
Classic fruit smoothies are great, but they're not that filling, are they? Adding a protein portion to this snack makes it a complete, satiating, healthy and balanced meal.
We recommend these 5 recipes, easy and with very few ingredients, to prepare delicious protein shakes!
Index
How are protein shakes made?
To prepare a protein shake, all you need to do is bring a good blender and all the ingredients you like best!
You can use all the fruits, vegetables and protein sources to combine with the desserts you can think of; there's Greek yogurt, tofu, the milk unsweetened almond milk or milk soy and, above all, there are the protein powder, which are now available to all tastes!
Let's find out the various types of protein powders available:
- Pea Protein: it is obtained by isolating the proteins of ground peas; pea protein is rich in iron and it is good to combine it with citrus fruits to obtain the maximum benefits
- Whey Protein: whey is a protein isolated from milk which is then flavoured; these proteins are very satiating and are known for their rapid digestion
- Egg protein: egg proteins are usually derived from whites; the eggs contain large amounts of leucine, an amino acid useful for increasing the force muscular
- Casein protein: casein protein comes from milk, like whey protein; they are digested more slowly than other proteins, but allow for greater exposure of the muscles to amino acids.
Examples of protein shakes
To prepare protein shakes you simply need to put all the ingredients in the blender and mix until you get the perfect consistency; if they are too thick you can add a liquid part (water or milk without sugar) and if, however, they are too liquid you can add avocado or other fruit to thicken.
Tropical smoothie
Ingredients: 100 g of banana, 50 g of pineapple, 50 g of mango, 20 g of grated coconut, 40 g of vanilla protein powder, 150 ml of coconut milk without sugar.
Red fruit smoothie
Ingredients: 100 g of blueberries, 100 g of blackberries, 50 g of raspberries, 50 g of strawberry protein powder, 150 ml of sugar-free almond milk.
Chocolate smoothie
Ingredients: 150 g of banana, 40 g of cocoa bitter, 20 g of peanut butter, 250ml unsweetened coconut milk, 45g chocolate protein powder.
Greek yogurt smoothie
Ingredients: 150 g of 0% Greek yogurt, 200 ml of sugar-free almond milk, 300 g of fruit of your choice (bananas, strawberries, red fruits, pears, apples, apricots, mangoes, plums, grapes; you can indulge yourself, but it is always better to choose seasonal fruits!).
Smoothie with tofu
Ingredients: 100 g of tofu, 200 ml of sugar-free almond or coconut milk, 1 banana, half an avocado, 20 g of peanut butter.
And you, do you ever make protein shakes? Write us your favorite recipes and don't forget to follow us on our telegram channel
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