5 Protein Shakes To Improve Your Workouts

Consuming protein shakes has become one of the preferred strategies to optimize training results. While 100% diet improvement is essential, including these drinks before or after exercise has many benefits.

Proteins are key to increasing energy expenditure and to support the formation of muscle mass. For this reason, they are important within the diet plan of athletes and fitness fans .

However, you should know that science does not flatly support the belief that consuming protein at a certain time before or after physical exercise helps improve performance. The important thing is the consumption, throughout the day, of the necessary proteins, as stated in an article published in the Journal of the International Society of Sports Nutrition. The concept of the anabolic window is, to this day, questioned.

In this sense, the industry has developed a wide variety of supplements that help meet the requirements of each person. However, before you have to resort to these options, it is worth trying the naturally derived alternatives.

Still don’t know how to make your own protein shakes? On this occasion, we want to share with you 5 options that, among other things, are light in calories. Do not hesitate to try them!

1. Banana and soy milk smoothie

The natural sugars in bananas are perfect for “recharging” the body with energy before workouts. In turn, the proteins in soy milk prevent muscle cramps and optimize performance. A scoop of protein powder can be added to this shake to further optimize its protein intake.

Ingredients

• 1 ripe banana.
• 1 glass of soy milk (200 ml).
• ½ teaspoon of cinnamon (2.5 g).

• ½ teaspoon of nutmeg (2.5 g).
• 2 tablespoons of cane sugar (20 g).

Preparation

• First, chop the ripe banana and process it in the blender with the soy milk and the other ingredients.
• Then make sure you get a smooth, lump-free drink.
• Finally, have a glass of smoothie 30 minutes before going to work out.

2. Avocado and almond milk smoothie

Both avocado and almond milk contain proteins and essential fatty acids that promote the formation of muscle mass. Therefore, its mixture in this shake allows us to obtain an energy and protein drink, perfect to complement sports. However, choose a vegetable drink that contains a large amount of almonds in its composition. You can add a handful of these nuts to improve the amount of this nutrient.

Ingredients

• ½ ripe avocado.
• 1 tablespoon of honey (15 g).
• 1 glass of almond milk.
• Ice (optional).

Preparation

• First, extract the pulp from half a ripe avocado and mix it with a glass of almond milk.

• Next, serve the drink and sweeten it with a tablespoon of honey.
• Then add ice to taste.
• Finally, drink the shake in the middle of the morning or before your workouts.

3. Apple smoothie and natural yogurt

One of the most delicious protein shakes is the one made with apple and natural yogurt. These ingredients, in addition to other additives, increase the level of energy during workouts and support the construction of new muscle fibers.

In addition, the probiotics they contain are associated with better intestinal health, as stated in an article published in the journal American Family Physician.

Ingredients

• 1 apple.
• 1 glass of natural yogurt (200 ml).
• Raw and peeled almonds (a handful).
• Honey from bees (optional).

• Cinnamon (optional).

Preparation

• First, wash the apple well, remove the skin and cut it into several pieces.
• Next, put it in the blender with the natural yogurt and raw almonds.
• Then process everything for a few minutes, until you get a creamy and homogeneous drink.
• Then, sweeten it with honey and sprinkle a little cinnamon.
• Finally, have the shake as part of breakfast or 30 minutes before exercising.

4. Strawberry, oatmeal and flaxseed smoothie

The amount of protein that strawberry provides is 0.81 g per 100 grams. Although it is little, in this shake we increase it by combining it with other foods that provide this nutrient. Ready to try it?

Ingredients

• ½ cup of strawberries (80 g).
• 3 tablespoons of rolled oats (45 g).
• 1 glass of natural yogurt (200 ml).
• ¼ cup of milk (62 ml).
• 2 tablespoons of flaxseed (30 g).

Preparation

• First, wash the strawberries well and put them in the blender.

• Next, add the other ingredients and then process them at maximum speed.
• Then, beat everything until it is well integrated.
• Finally, consume the shake before your workouts or, once a day, when the feeling of hunger strikes.

5. Oatmeal, egg and banana smoothie

Consuming egg whites is not within the means of some. However, it is worth mentioning that it is one of the best ingredients for making protein shakes. They provide only 17 calories and up to 7 grams of protein. And its flavor? No matter! Oatmeal and banana will cover it.

Ingredients

• 2 egg whites.
• ½ cup of non-dairy milk (250 ml).
• 2 tablespoons of oatmeal (30 g).
• 1 ripe banana.

Preparation

• First, separate the egg whites and put them in the blender with the non-dairy milk, the oatmeal and the chopped banana.

• Next, turn on the machine and process everything at full speed until you get a smooth drink.
• Finally, drink the shake 30 minutes before training. If you want, take it after finishing the routine.

However, you must bear in mind that egg proteins need to be subjected to a thermal process to increase their bioavailability. Consuming them raw will reduce the absorption of this nutrient.

Introduce more protein into the diet

In short, you don’t have to buy expensive protein supplements to give your workouts a boost of energy. Following the previous recipes you can enjoy protein shakes full of properties to strengthen your muscle mass.

In this way, you must first know what your protein needs are, depending on your age, weight and the physical activity you do.