This homemade vanilla protein shake is a real food, all natural alternative to powdered protein shakes. It packs a full 30 grams of protein per serve and can be enjoyed as a quick breakfast smoothie to fuel you for the day.
Our family recently joined the local gym. My teenagers are loving it and diligently attending three times a week, while I have made one visit in 6 weeks.
The reason for this is super simple: I don’t enjoy going to the gym. I prefer to work out at home. By myself. with no-one close by to see me sweat. Maybe it’s the introvert in me? Maybe it’s the feeling of being in a closed in space. Either way. Gym is not for me.
My son recently asked me to get him some protein powder to take after workouts. And I did. Because I’m a Mom and we do that kinda thing. I got him this one. It’s a vegetarian protein powder with only three ingredients, so more or less suited my clean eating rules except for the fact that I KNOW that it’s not something you can pick off a tree. But I am going to let this one go. For now.
Homemade Protein Shake
After looking into the whole ‘Protein Shake’ thing for my son, the issue that kept going over and over in my head is that a typical protein shake provides 25g of protein per serve.
And I know that you can get more protein into a smoothie simply using a few whole food ingredients. So I set about making a Homemade protein smoothie that is:
- Good for you (made from real, whole food ingredients)
- Packs a protein punch (31g / serve)
- You can have in place of a meal (so you don’t add unnecessary calories to your daily intake)
- You can make at home in your own kitchen, and …
- TASTES INCREDIBLE!
Do You Really Need More Protein?
The simple answer is this: In most cases, you don’t need more protein.
Most of us get enough protein from our regular diet. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This amounts to:
- 56 grams per day for the average sedentary man.
- 46 grams per day for the average sedentary woman.
Does Protein Help you Lose weight and Build Muscle?
Again. The simple answer: Yes.
Protein has been proven to help us lose weight and build muscle.
The fact that there is truth behind this is why the fitness industry makes billions of dollars a year selling fitness supplement aimed to help us lose weight. And also the reason why Protein powders count for a big chunk of it.
The idea that simply drinking a milk shake that will help you lose weight and build muscle is super appealing.
But also misleading.
Losing fat and building muscle takes exercise. You’ve got to put in the time doing the workouts. Drinking a protein shake is not a magic pill.
But protein can help speed up the process.
Protein can help you lose Weight Naturally
Protein is an effective tool in maintaining a healthy body weight. It works by:
- Speeding up your metabolism even while you sleep (1)
- Makes you feel full so you don’t eat as much at meals and reduces the urge to snack between meals.(2).
- Your body uses more energy to ‘burn’ protein than it does carbohydrates (this is called the thermic effect). Protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%) (3).
I’m a huge believer in eating real foods whenever possible. Do the best you can to fuel your body with natural, whole foods first, before you take pills, powders and supplements.
2 x Bananas (the riper the better)
2 Tablespoons Almond Butter
3/4 cup rolled oats
1 teaspoon vanilla extract
1 1/2 cups milk (any preferred milk, but I used full fat whole milk in this recipe as almond milk halves the amount of protein per serve).
1 cup ice
Blend all ingredients together in a blender until smooth.
OPTIONAL: sprinkle a little cinnamon on top to serve.
For a thicker shake, cut the bananas into chunks and freeze them before adding them to the smoothie.