How to Blend Your Own Protein Shake

While protein shakes alone do not build muscle, they can aid the muscle building process that takes place after a workout by supplying the extra protein you need but don't get from meals. Additionally, they can serve as a healthy and convenient meal replacement when you're pressed for time. The amount of protein your shake should supply depends on your bodyweight, though it will generally fall somewhere between 10 and 35g per drink.



You'll want a powerful blender for making protein shakes, particularly if you intend to add frozen fruit or ice cubes to the mix.

Things You'll Need

• Blender
• Protein powder
• Frozen fruit
• Milk, soy milk or fruit juice
• Yogurt
• Flaxseed
• Peanut butter
• Additional nutritional supplements (e.g., powdered creatine)

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Instructions

• 1

  Pour milk, soy milk or fruit juice into your blender first, followed by the amount of protein powder recommended by the directions on your protein powder container.

  Pouring the powder in first can prevent it from fully dissolving, causing it to clump up and stick to the sides of your blender.

• 2

  Add any fruit, flaxseed, yogurt, peanut butter or other nutritional supplements such as powdered creatine to your protein shake. Try to use frozen fruit when blending your protein shakes, as it will give it a chilled, thick, milk shake-like quality.

• 3

  Place the lid of your blender firmly in position, and hold it down with one hand. Press the "BLEND" button on your blender base. If clumps of protein powder appear and begin to stick to the blender sides, despite the fact that you added the liquid first, unplug the blender and scrape the protein globs back into the shake. Put the lid back on before plugging in and resuming.

• 4

  Continue blending at high speed for a few minutes until there are no protein powder globs or large chunks of fruit, and you have obtained a shake with a uniformly smooth consistency.