Status: 08.01.2024, 13:00 PM
By: Sandra Keck
Fancy a protein shake, but don't have a protein powder in the house? No problem! Protein shakes are easy to make yourself – without powder – like this.
The new year has begun and with it perhaps the resolution to do more sports in 2024? Some people want to lose weight, others want to build more muscle – there are a variety of reasons to motivate yourself to go to the gym or read this article. Maybe you're just looking for a delicious and healthy snack? No matter what, the basic recipe for a protein shake presented here is just the thing.
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Protein shakes are a quick and convenient way to meet protein needs. They are ideal for athletes, because after exercise, a protein shake is a good way to support muscle building and before exercise, it provides the energy needed to maintain muscle. However, protein shakes are also a good choice for those who want to eat a balanced diet. But protein powders aren't for everyone. Some people don't like the taste, others are concerned about the ingredients.
Luckily, there are other ways to make a protein shake. With a few simple ingredients, you can easily make a delicious, healthy and inexpensive protein shake yourself.
For a delicious protein shake, you only need five ingredients:
Protein shakes are a popular way to meet protein needs after exercise or as a snack. But does it always have to be protein powder? Einfach Tasty shows how you can make your own delicious protein shake without powder. (Symbolic image) © Pond5 Images/IMAGO
- 200 g low-fat quark or skyr
- 300 ml milk
- 3 tbsp rolled oats
- 1 banana
- 1 tbsp linseed oil
The preparation of the protein shake without powder is simple and fast:
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Protein shakes are a quick and convenient way to meet your protein needs. Here is a recipe for a protein shake without powder that is delicious and healthy. (Symbolic image) © Pond5 Images/IMAGO
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A basic recipe with numerous variations
Of course, you can vary the basic recipe for a protein shake as you like. Here are a few ideas:
- Fruit: The protein shake can be refined with various fruits. Bananas, strawberries, raspberries, blueberries or pineapples are particularly suitable.
- Nuts and seeds: Nuts and seeds are a good source of healthy fats and fiber. For example, you can add almonds, walnuts, chia seeds or flaxseed to the protein shake.
- Sweetener: If you like it a little sweeter, you can use fully ripe bananas or a little honey or agave syrup.
- Chocolate: For a chocolaty touch, add some cocoa powder to the shake.
- Vanilla: Vanilla gives the shake a delicious taste.
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