Once clarified that it is simply protein and not a magic potion or an illegal product, we can make our own best protein shake.
The main advantage is that they are much cheaper than those marketed as supplements for athletes (all these products are usually sold at a high price).
Another advantage is that, when making your own protein shake, you can be completely sure of its composition (this is ideal for those who distrust the preparations for athletes).
The main thing is to be clear about what kind of food can provide us with quality proteins.
The liquid base for the recipes of a protein shake is usually skimmed milk or whey. You can also use, if you prefer, soymilk.
The egg whites are also a classic ingredient of protein shake, but beware: A frequent mistake is to take them raw and the raw egg whites are not assimilated! If you add raw egg whites to your shake it will be the same as if you threw the proteins in the trash, because as they enter, they leave; besides the added risk of catching a salmonellosis.
Before adding the egg whites you should cook them. You can cook them or put them a little in the microwave (until they start to turn white and without transparent remains). Some ingredients for the shakes will be:
- Skimmed milk.
- Soy milk
- Milk serum
- Egg whites (previously cooked).
- Whipped cheese 0%
- Nonfat yogurt.
- Sugar or sweetener.
- Example of homemade protein shakes:
Smoothie of egg whites, banana and fresh cheese.
- Egg whites (4)
- Whipped cheese 0% 125 grs.
- A banana.
- Skim milk to taste.
- Honey, sugar or sweetener (to taste).
Smoothie with egg whites, yogurt, oats and strawberries:
- Egg whites
- A strawberry yogurt skimmed.
- Skimmed milk
- Honey (optional).
As you can see, you can try different combinations until you find your favorite milkshake, besides, these ingredients are quite cheap, and do not you think?