5 Natural Protein Shakes For Athletes

There are numerous dietary supplements with proteins for athletes. These can be quite beneficial for training. But there is also the option of making your own protein shakes with completely natural ingredients.

Protein shakes have become a popular addition to athletes to optimize training results. But of course it is important to improve your overall diet. That said, there are numerous benefits to having protein shakes before or after your workout.

Nowadays it is well known that proteins play a key role in increasing energy expenditure and helping to build muscle mass.

For this reason, they are included in every nutritional plan for athletes and other fitness enthusiasts today.

There are of course a large number of industrially developed dietary supplements. These help meet various needs. But before you resort to these options, it’s worth trying natural alternatives.

Not sure how to make your own protein shakes?

Here we show you 5 simple recipes. And among other things, they are also low in calories. So, what are you waiting for? Just give it a try!

1. Protein shakes with banana and soy milk

The natural sugar contained in bananas is perfect for “recharging” the body’s energy before training. And the proteins contained in soy milk prevent possible muscle cramps and optimize performance.

ingredients

• 1 ripe banana
• 1 glass of soy milk (200 ml)
• ½ teaspoon cinnamon (2.5 g)
• ½ teaspoon nutmeg (2.5g)
• 2 tablespoons cane sugar (20 g)

preparation

• First cut the ripe banana into pieces, put in a blender with the soy milk and the other ingredients and mix.
• Mix until you get an even liquid. The drink should no longer have any lumps.

Ingestion

• Take a glass of the protein shake 30 minutes before your workout.

2. Protein shakes with avocado and almond milk

Both avocado and almond milk contain proteins and essential fatty acids. As a result, they promote the build-up of muscle mass. This mixture makes the shake an energy drink full of proteins. And so it fits perfectly with sport and training.

ingredients

• ½ ripe avocado
• 1 glass of almond milk (200 ml)
• 1 tablespoon honey (15 g)
• Ice cream (optional)

preparation

• First remove the pulp of half the avocado from the skin. Then mix with the glass of almond milk in a blender.

• Then you can sweeten your drink with a tablespoon of honey.
• Finally, add ice to your liking.

Ingestion

• Drink the shake in the morning or before training.

3. Protein shakes with apple and plain yogurt

One of the most delicious protein shakes: with apple and natural yogurt. These and the other ingredients will help you increase your energy levels during exercise. They also help build new muscle fibers.

ingredients

• 1 apple
• 1 glass of natural yogurt (200 ml)
• Raw and peeled almonds (a handful)
• Honey (optional)
• Cinnamon (optional)

preparation

• First wash the apple well. Then remove the peel. Now cut the apple into several pieces.

• Then put the apple pieces together with the natural yoghurt and the almonds in the blender.
• Then mix everything for a few minutes. The result should be a creamy drink.
• Finally, sweeten with honey and sprinkle with a little cinnamon.

Ingestion

• Drink the shake with breakfast or 30 minutes before your workout.

4. Shake with strawberries, oats and flax seeds

Strawberries provide 0.81 g of protein per 100 grams. It’s not that much.

But in this recipe, the amount is increased by combining it with other high protein ingredients. And like all protein shakes that we present to you here, this one is also very easy to prepare. In addition, of course, delicious and healthy!

ingredients

• ½ cup strawberries (80 g)
• 3 tablespoons of oatmeal (45g)
• 1 glass of natural yogurt (200 ml)

• ¼ cup of milk (62 ml)
• 2 tablespoons of flaxseed (30 g)

preparation

• First wash the strawberries well. Then put in the blender.
• Then add the remaining ingredients and mix on the highest level.
• Mix until you get a smooth, lump-free liquid.

Ingestion

• Take the shake before exercising. Or once a day when you feel hungry.

5. Protein shakes with oats, egg and banana

Some people cannot eat protein. However, it should be mentioned that protein is one of the best ingredients for protein shakes. Because it only has 17 calories. And then up to 7 grams of protein.

But what about the taste? That is not an issue at all! Because the oatmeal and bananas completely cover it.

ingredients

• 2 egg whites
• ½ cup of plant-based milk (250 ml)
• 2 tablespoons of oatmeal (30g)
• 1 ripe banana

preparation

• First separate the egg whites. Then put in the blender with the plant-based milk, the oats and the banana cut into pieces.
• Now mix everything together on a high level. An even liquid should be created.

Ingestion

• Take the drink 30 minutes before your workout. If you prefer, you can drink the shake after exercising.

So you see: you don’t have to buy any expensive protein dietary supplements. You can also give your training a “plus” of energy with completely natural ingredients.

With the recipes presented here, you can enjoy high-energy drinks, all of which help to strengthen your muscle mass.