10 Delicious Homemade Protein Shakes for Muscle Gain

If you are on a fat loss journey or want to gain muscle mass fast then you must know how important protein is, to achieve your fitness goals.

Protein is essential to build muscle mass, some people get it through protein supplements and others get it through natural sources. Both the methods are good as long as you are achieving your protein requirements for the day.

I know drinking that same old whey protein shake which includes, protein powder, water and ice could be boring.

So here I came to your rescue and got 10 delicious homemade protein shakes recipes to build muscle and burn fat, so that your taste buds get a new kick and you stay on track and achieve your fitness goals weather be it fat loss or muscle gain fast.

HOW PROTEIN HELPS YOU BUILD MUSCLE MASS?

When you are doing any sort of resistance training, you basically are damaging the muscles in your body. These muscle gets micro tear as a result of exercise, which needs to be repaired.

When you consume protein via whey protein powder or high protein foods then the protein from these sources gets break down into amino acid and gets into your muscle to repair your damaged muscle and make your muscle grow and get stronger.

If your are wondering "What can I drink to gain muscle fast?" then the answer to this question is obviously is Protein plus other nutritional dense foods.

If you don't consume protein then you won't be able to build muscle mass.

Plus protein is also crucial for an effective fat loss.

ARE PROTEIN SMOOTHIES GOOD FOR WEIGHT LOSS?

The unsurprising answer to this question is Yes! Protein actually helps you burn more fat.

Protein is an important nutrient for weight loss. Consuming enough protein can actually-

1. Boost your Metabolism
2. Reduce your Appetite

Which would lead you to lose weight fast and burn more fat off the body.

WHEY PROTEIN BENEFITS

Protein is an essential nutrient which has to be included in every individuals daily diet. Adults need a minimum of 40-60 grams of protein per day to meet their daily protein requirements.

That's why protein smoothies or protein shakes are a good option to include in your daily nutrition, as it is easy to make, takes only five minutes and are also quite delicious.

Protein has many health benefits

1. Builds muscle mass and strength
2. Aids in weight loss
3. Is quite satiating
4. Boosts metabolism
5. Balances the body system by providing all the essential amino acids
6. Repairs damaged muscle form exercise

WHY TO AVOID STORE BOUGHT PROTEIN SHAKES

As we all know how crucial protein is, in order to build muscle mass of lose fat or living a healthy life.

I believe that homemade protein shakes are the better then those pre-made store bought protein shakes because there are a lot of unnecessary elements added in those pre-made protein shakes which could be harmful for our health.

Whey Protein Shakes

Whey protein derived from the grass-fed cow's milk is acceptable because the quality of that protein is superior than any other whey protein out there. Moreover these cows are deprived of any GMO or injection based diet.

Store bought whey protein shakes are most of the time made from the cow's milk who are pumped with growth hormones and are fed food that's basically GMO, that's why they come at a cheap price.

Vegan Based Protein

For people who are lactose intolerant or vegans will go with the vegan protein or plant based protein powder, but the problem with that is vegan protein are mostly based on soy products.

And soy all around the world is 80% GMO.

So now you get the idea why homemade protein shakes are a better choice, because when you drink store bought protein shakes thinking it would help you reach your goal but instead it will counter act to your health and fitness goals.

WHICH PROTEIN POWDER IS BEST FOR BUILDING MSUCLE MASS?

Whey Protein derived from the highest quality cows are always the best. The cow should be pasture raised (meaning they should be left on a grazing field to graze on green grass and insects) and not factory raised.

And if you are opting for a plant based protein or vegan protein, make sure that the ingredients doesn't contain any GMO or soy product in it. More the organic and natural, the better it will be.

I've curated some of the best Whey protein powder for you which are organic, made from highest quality products. So that you won't have to spent hours in research.

If you are Lactose Intolerant or maybe Vegan and want a plant base protein powder then you should try the ones listed below.

They all are Soy and GMO free and completely made from organic and natural ingredients.

About these Organic Protein Powder:

• Contains Complete Protein (20-25 grams) with 15 Essential Vitamins & Minerals per serving of Plant Based Protein
• Best Ayurvedic Herbs Blend integrated specifically to improve Energy & Immunity
• Contains Digestive Enzymes & Herbs to enhance Absorption as well as Digestion
• Biotin, Iron, Zinc, Vitamin A, Vitamin D, Vitamin C, B-Vitamins and other Essential Multivitamins for overall health
• Helps boosts immunity and metabolism, great for skin and hairs
• Builds lean muscle mass
• These High Quality Organic Plant Based Protein Powder are Soy Free, No Trans Fat, Non GMO, No Artificial Sweetener, 0g Added Sugar

If you are not lactose intolerant then you should definitely try these Whey Protein Powders. The best thing about them is they are all made from Grass Fed Pasture Raised Cow's Milk and not the ones who are pumped with hormones.

About these Highest Quality Protein Powder:

• Whey Blend – 22-25 grams blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass
• Highest Quality Whey Protein; derived from top grade cows milk
• Contains 5 grams of naturally occurring BCAAs and over 4 grams of glutamine and glutamic acid in each serving ‚which helps to build lean and strong muscles
• Gluten Free
• Banned Substance Free

Whatever you choose you cannot go wrong with these whey protein powders. They are all natural and will definitely help you build muscle mass and live a healthy life.

10 DELICIOUS HOMEMADE PROTEIN SHAKES RECIPE FOR MUSCLE GAIN, FAT LOSS AND OVERALL METABOLISM

1. CHOCOLATE PROTEIN SHAKE

This chocolate protein shake is best for losing weight and building muscle mass, and if you love chocolate then you should definitely try this one out.

Ingredients:

• 1 cup milk, of choice
• ½ cup ice cubes
• 1 banana
• 1 scoop plain (unflavored) protein powder
• 3 tablespoons honey
• 2 tablespoons unsweetened cocoa powder
• ¼ teaspoon vanilla extract

Instructions:

• Add all ingredients to a blender in the order listed.
• Blend until smooth and serve immediately.

Nutrition Facts:

Calories: 267 kcal, Carbohydrates: 49 grams, Protein: 18 grams, Fats: 4 grams

2. BANANA BEET PROTEIN SHAKE

I call this "Banana Beet Shake" because the central or star ingredient of this protein shake is beetroot. Beetroots are great for purifying blood which leads to a healthy and glowing skin.

Beets are quite healthy as they contain high amounts of nitrates, which helps us to be more energetic.

Try this Protein Shake recipe and build muscle mass and get a glowing skin.

Ingredients:

• 1 Banana (Frozen)
• 1 Raw Beetroot bulb (roughly chopped)
• 2 Tbsp Chia Seeds
• 1 Tbsp Almond butter (unsweetened)
• ½ Lemon (Juice)
• 1-2 Scoop Whey Protein Powder
• Water or Unsweetened Nut milk to taste

Instructions:

• Add all the ingredients in a blender
• Blend until smooth and enjoy

Nutrition Facts:

Calories: 430 kcal, Carbohydrates: 49 grams, Protein: 19.5 grams, Fats: 20 grams

3. BROWNIE OATS SMOOTHIE

Ingredients:

• ½ Banana
• ¼ cup Rolled oats
• 1 Tbsp Almond butter (unsweetened)
• 1 Tbsp Ground flax seeds
• 1 Tbsp Coco powder
• 1-2 scoops Protein Powder
• ¼ Tsp Cinnamon (optional)
• Unsweetened nut milk to taste

Instructions:

• Put all the ingredients in a high speed blender
• Blend until smooth, serve and enjoy

Nutrition Facts:

Calories: 380 kcal, Carbohydrates: 40 grams, Protein: 20 grams, Fats: 17.5 grams

4. STRAWBERRY CHEESECAKE PROTEIN SHAKE

Ingredients:

• 1 cup almond milk
• ½ cup frozen strawberries
• 1/3 cup whey protein powder
• 1 tbsp light fat cream cheese

Instructions:

• Add all ingredients to a blender in the order listed.
• Blend until smooth and serve immediately.
  

Nutrition Facts:

Calories: 400 kcal, Carbohydrates: 8 grams, Protein: 39 grams, Fats: 5.5 grams

5. TROPICAL PROTEIN SHAKE

Ingredients:

• 1 cup almond milk
• 1 scoop whey protein powder
• ½ cup frozen pineapple
• 1 tbsp unsweetened shredded coconut

Instructions:

• Put all the ingredients in a high speed blender
• Blend until smooth, serve and enjoy

Nutrition Facts:

Calories: 375 kcal, Carbohydrates: 13 grams, Protein: 26 grams, Fats: 10 grams

6. BLUEBERRY MANGO SHAKE

Ingredients:

• ½ cup fresh or frozen chopped mango
• ¼ cup fresh or frozen blueberries
• ¼ cup plain Greek yogurt
• 1 cup water or almond milk
• 2 scoops vanilla protein powder

Instructions:

Put the ingredients in a blender

Blend them together and serve

Nutrition Facts:

Calories: 450 kcal, Carbohydrates: 25 grams, Protein: 56 grams, Fats: 9 grams

7. ORANGESICLE PROTEIN SHAKE

It's a great protein shake choice on those hot summer days. It's quite refreshing and healthy.

Ingredients:

• 1 Orange, peeled & de-seeded
• ½ cup Carrots
• 2 Tbsp Hemp Seeds
• 1 Tbsp Unsweetened Almond Butter (or any other nut butter)
• ¼ tsp Vanilla Extract
• 1-2 Scoops of Protein Powder
• Unsweetened Nut Milk, to taste

Instructions:

• Add all the ingredients in a blender
• Blend till smooth and enjoy

Nutrition Facts:

Calories: 385 kcal, Carbohydrates: 29 grams, Protein: 22.50 grams, Fats: 25 grams

8. VANILLA COFFEE

Ingredients:

• ½ cup vanilla almond milk
• ½ cup cold brewed black coffee
• 2 scoops vanilla protein powder
• liquid stevia to taste
• handful of ice cubes

Instructions:

• Add all the ingredients in a blender
• Blend till smooth and enjoy

Nutrition Facts:

Calories: 390 kcal, Carbohydrates: 12 grams, Protein: 50 grams, Fats: 3 grams

9. CAFE MOCHA PROTEIN SMOOTHIE

Man I love Coffee and this one is my favourite, this homemade protein shake goes really well after my morning workout, because it has coffee in it which keeps me up for the day.

Ingredients:

• ½ cup almond milk
• ½ cup cold brew black coffee
• 2 scoops chocolate protein powder
• 1 teaspoon unsweetened cocoa powder
• liquid stevia to taste
• handful of ice cubes

Instructions:

• Add all the ingredients in a blender
• Blend till smooth and enjoy

Nutrition Facts:

Calories: 320 kcal, Carbohydrates: 7 grams, Protein: 49 grams, Fats: 4 grams

10. NO BANANA PROTEIN SHAKE

This one's actually a high protein smoothie recipe without protein powder, you can add 1-2 scoops of high quality protein powder in it and that will give you an extra protein boost.

Ingredients:

• 1 cup mixed berries frozen
• ½ cup almond milk
• ¼ cup oats
• ¼ cup nuts crushed
• Handful of spinach

Instructions:

• Add all the ingredients in a blender
• Blend till smooth and enjoy

Nutrition Facts:

Calories: 394 kcal, Carbohydrates: 44.1 grams, Protein: 10.6 grams, Fats: 21 grams

CAN YOU BUILD MUSCLE AND BURN FAT BY EATING PROTEIN OR DRINKING PROTEIN SHAKES?

The short answer is No! Nutrition is just half of the equation, if you want to build muscle mass then you have got to inflict damage to your muscle by working out, and the same goes with fat loss.

Yes you may lose weight but if you workout then it will boost the fat loss process.

To lose weight you would have to be in a caloric deficit state.

THE BOTTOM LINE

Try these Healthy Homemade Protein Shake recipes, they will help you achieve your fitness goal. They are definitely quite perfect for muscle building and weight loss.

You can also change the ingredients quantity of these protein smoothies or shakes as per your own requirement. You can definitely make them without protein powder if you want a homemade protein shakes for muscle building without protein powder.

If you have been thinking that "Is it bad to drink 2 protein shakes a day?" then the answer is No! you can drink protein shake as per your daily protein requirement. Make protein shakes like this and grow those muscles.

These healthy protein shake recipes will surely help you gain some muscle mass fast, if you stick to an overall healthy diet and good workout routine.

Remember it's not just about building muscle and burning fat, but your major priority should be- is to live a healthy life, and incorporating these protein shakes in your daily routine will be the first step to a fitter you.