Protein shakes have become increasingly popular as a fast and easy way to increase one’s protein intake. Bodybuilders and other individuals seeking to increase their muscle mass frequently consume protein smoothies.
The most typical method involves combining protein powder with liquid, but you may be wondering if you can construct a protein shake without using powder.
Protein powder is convenient, but it’s not always accessible, and some people may have stomach concerns or prefer other solutions. How to make high-protein smoothies without using protein powder is the topic of this article.
What do Protein Shakes Actually Accomplish?
Protein smoothies are frequently used for this purpose. Resistance trainers and weightlifters often consume protein shakes before and after their workouts. Getting enough protein in your diet is crucial for avoiding muscle loss and maximising muscle gain.
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The combination of resistance exercise and protein drinks has been shown to improve muscle growth and recovery in a number of scientific studies. Protein shakes are consumed by people who worry about getting enough protein from food alone, who are recovering from an illness or surgery that raised protein needs, or who are trying to reduce their calorie intake and so lose weight.
A protein shake is simply protein powder blended with water or another beverage. Plant-based proteins like pea, hemp, soy, and rice, as well as animal-based proteins like whey and casein, are just some of the many types of protein powders available.
The amount of protein in a scoop of protein powder can range from 20 grammes to 30 grammes. These powders often contain protein, but they could also have other ingredients including vitamins, minerals, flavours, and sweeteners mixed in.
But protein powder isn’t always necessary for a protein smoothie. There is no shortage of high-protein meals that can be blended into a delicious shake.
Possible Substitutes for Whey Protein in Protein Shakes
Many common items are rich in protein and can be used to whip up a nutritious and speedy protein shake. In addition, the manufacturing of protein powders removes potentially beneficial elements and chemicals from high protein diets.
Whole peas, but not pea protein isolate, contain fibre. The following are some excellent protein additions to homemade protein shakes:
- Milks: cow’s milk, ultra-filtered milk (like Fairlife brand), pea milk, soy milk, hemp milk
- Greek yoghurt, both dairy and non-dairy, cottage cheese, ricotta cheese, kefir, and kefir are further examples of milk products.
- Edamame, silken tofu, and soy butter are just some of the many delicious soy products.
- Peanuts, walnuts, cashews, pistachios, pecans, almonds, chia seeds, flaxseed, pumpkin seeds, sunflower seeds, and other nuts and seeds (or nut and seed butters)
- Oats, quinoa, white beans, black beans, and lentils are some examples of grains and beans.
Here’s Why You Might Want to Switch out Your Usual Protein Shake
Protein powder is a quick and easy way to get a high-protein diet. However, there could be a few reasons why you’d rather not have them or would like to limit them. There are several reasons why you could prefer not to use powder, such as a lack of availability of high-quality powder, a preference for a less processed option, or digestive difficulties with powders.
Furthermore, high-quality protein powders can be quite pricey. If you often purchase protein shakes, it may be more cost-effective to get your protein from food sources. Since protein powders are not strictly regulated by the Food and Drug Administration (FDA), their quality may also vary. Protein powders might vary in what they include.
- sugar or other sweetener intake that is too high
- substances to which you are hypersensitive
- components not present in the labelled quantity or form
- poisons and metals
- substances that sports governing bodies have outlawed
Labelling and safety assessments are the responsibility of the manufacturers. This means that there may be components or substances in the product that aren’t disclosed on the label, or that are present in different quantities than declared.
However, not all protein powders are created equal. Different protein powder manufacturers have vastly different ingredients.
One approach to make sure you’re getting a high-quality protein powder is to buy from a trusted brand that’s been independently tested for purity and safety.
In a hurry? Try these powder-free protein smoothie recipes
Try one of these recipes for a tasty alternative to protein powder in your shake. Based on data from the USDA’s FoodData Central, we calculated how much protein is in each shake.
Protein-packed chocolate banana shake (around 17 grammes)
Put the following into a blender and blend until smooth:
- 2 tablespoons (32 grams) of creamy almond butter (or other nut/seed butter)
- 1 frozen banana
- 1 tablespoon (7.5 grams) of unsweetened cocoa powder
- 1 teaspoon (3 grams) of vanilla extract
- 1 cup (240 mL) of cow’s or plain soy milk
Protein Shake with Nut Butter and Jam (22 g of protein)
Put the following into a blender and blend until smooth:
- 1 cup (150 grams) of frozen mixed berries
- 2 tablespoons (32 grams) of creamy peanut butter
- 2 tablespoons (11 grams) of rolled oats
- 1 tablespoon (10 grams) of milled flaxseeds
- 1 cup (240 mL) of cow’s or plain pea milk
Protein-packed strawberry ricotta shake (with 19 g of protein)
Put the following into a blender and blend until smooth:
- 1 cup (150 grams) of frozen strawberries
- 3/4 cup (160 grams) of ricotta cheese
- 2 teaspoons (14 grams) of honey or maple syrup
- 1 teaspoon (3 grams) of vanilla extract
- 3/4 cup (180 mL) of cow’s milk (or milk of choice)
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Protein-Rich Green Tofu Shake (41 G)
Put the following into a blender and blend until smooth:
- 1 cup (140 grams) of frozen peas
- 1 cup (30 grams) of spinach
- 1/2 avocado
- 1/2 banana
- 1/2 cup (70 grams) of frozen mango
- 8 ounces (250 grams) of silken tofu
- 1 teaspoon (7 grams) of honey or maple syrup
- 1 cup (240 mL) of cow’s or plain soy milk, plus more to thin
