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How to Make Your Own Gym Protein Shake

By Andrea Boldt

Consuming a protein shake after a workout helps with recovery and may expedite the process of muscle building. Premade shakes are a post-workout convenience, but they're pricey and potentially full of additives, preservatives, colorings and fillers that you simply don't want to put into your healthy body. Control the ingredients in your shake while tailoring the flavor to your tastes by making your own gym protein shake.

Shaker Bottle Method

  1. Invest in a protein powder that has 20 to 30 grams per serving. Whey and soy protein are easily digested and provide a complete array of amino acids that help with muscle recovery and repair. Vegans or people with dairy and soy allergies may try brown rice, pea or hemp proteins. Read the label and note added sweeteners and other ingredients; avoid products with lots of added sugar.

  2. Place a scoop of protein in a shaker bottle. If possible, choose one with a sifting lid or a metal mixing ball that helps break up the powder. Add 1 to 1.5 cups of milk or milk alternative such as almond or soy; or water.

  3. Shake vigorously until smooth and drink.

Blender Method

  1. Place a scoop of protein powder in the base of a blender.

  2. Add frozen fruit such as bananas, mangoes or berries; milk; and ice. Include other flavorings and thickeners such as peanut butter, vanilla extract and yogurt, as desired.

  3. Blend on high until smooth. Pour into a glass and enjoy.

  4. Tip

    Drink your shake within 30 minutes of finishing your workout. Your muscles are particularly receptive to the amino acids in the protein and the carbs in your shake -- if you added them with fruit, milk and yogurt. If you prefer chocolaty flavors, opt for a chocolate-flavored protein powder and stick to mixing with milk, or making a thicker shake with a banana and milk.

    If you'd rather avoid protein powders, load up your shake with alternative protein sources such as peanut butter and soy milk.


    If you consume a protein powder with added supplements, consult your health care provider to make sure they do not negatively interact with any medications you may be taking or a condition you have.

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