We will make a homemade protein shake using 4 simple ingredients which are very easily available near you. We will talk about this protein shake in detail, the timings when it should be consumed, the do’s and don’ts but let’s check out the recipe first. As you have seen, it is a very simple recipe. One serving of this protein shake will give you about 21 grams of protein which is great. This is because if you are a man or a woman, you are a beginner or you have been working out for quite some time now, your body can easily absorb 21 grams of protein in one serving. Moreover, 1 serving of this protein shake has just over 40 grams of carbohydrates which makes the carb: protein close to 2:1.
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Now, a 2:1 ratio is great for muscle building and is also good for fat loss. Now, I have seen people adding raw egg whites to a protein shake to increase the protein content. Please don’t do this mistake. Raw eggs contain a bacteria called Salmonella which can mess up with your digestive system. It may cause food poisoning leading to dehydration and diarrhea. So, if at all, you want to increase the protein intake you can have 2-3 boiled egg whites along with it. Now, you can vary the recipe of this shake according to your choices. For example, if you are lactose intolerant in that case you can replace dairy milk with almond milk or soy milk. The peanut butter that I used in this recipe is the homemade peanut butter. If you do not have peanut butter, you can use 1 handful of unsalted roasted peanuts, almonds, cashews, or any other nuts. You can even replace the banana with your choice of fruit. The macronutrients will remain almost the same. You can have this protein shake at any time of the day. Have a maximum of 2 servings a day. Like you can have 1 serving in the breakfast and other in the evening. Only thing is that you can have this drink post-workout but it will not be a great option.