Protein Shake Zubereitung

Protein Shake Preparation

How to prepare your protein shake correctly

Getting enough protein is not only important for athletes and bodybuilders. Proteins are involved in a number of bodily functions - includingmuscle building and maintenance. How much protein you need usually depends on your training program, your age and your state of health. Often, this raises the question of whether you shouldsupplement your protein intake with a protein powder . Protein shakes can be prepared with powder in no time and can therefore be easily integrated into your daily diet, for example by taking a Protein Shake for breakfast or drinking it as a snack after a workout . There are no limits when it comes to preparing your protein shake - forgotten are the days when protein shakes could only be mixed with sandy powder and water in a drinking container. Today, there are numerous delicious protein shake recipes whose ingredients provide a variety of tastes!

In our guide you will learn how to properly prepare your protein shake and get valuable tips and recipes for delicious protein shakes.


What is a protein shake and what does it do for the body?

Mixer mit Blaubeeren, Haferflocken, BananenProtein shakes are protein drinks that are usually drunk before or after a workout to help the body build muscle and recover. Popular recipes for protein shakes usually consist of frozen fruit or ice, a protein source such as protein powder, and a liquid such as milk or water.

Prepared properly, protein shakes are great as a post-workout drink to help your muscles recover properly. If they contain enough calories and also enough other nutrients, protein shakes can also serve as a meal replacement or snack alongside your workout. However, using protein shakes as a meal replacement should never become a habit, as a healthy and balanced diet is essential.

Protein shakes are ideal for balancing your snacks and meals so you feel fuller and more satisfied. They can also help you build muscle, boost your energy and control your weight.

How can I prepare a protein shake?

You can easily prepare a protein shake by mixing protein powder with water, milk or a combination of both in a blender. Depending on how much milk you use, your shake will taste more like a milkshake, but it will also have more calories.

While protein is key to building and recovering muscle, you can also add other nutrients to your protein shakes, such as carbohydrates, healthy fats and fiber, by using other ingredients. In addition, of course, your shake needs a liquid component (water, milk, coffee, etc.) to help the protein powder dissolve.

If you just want more protein, you can mix your protein powder with milk in a blender instead of water. If you want to get fancier, you can use a combination of frozen ingredients (like frozen fruit or ice cubes), fresh ingredients like kale, low-fat cottage cheese, and yogurt, or fat sources like nuts or nut butters, and blend it all in a blender. This way you can prepare protein shakes according to your personal taste.

Protein sources for the preparation of your shake

You can prepare your protein shakes not only with powder as a source of protein - there are many other types of protein that make your shake delicious and a real protein booster!

Popular protein sources include:

  • Verschiedene Proteinquellen z.B. Nüsse
    Protein powder, e.g. Whey or Casein protein powder
  • Nuts or nut butters, e.g. almonds or peanut butter.
  • Seeds and kernels, e.g. flax or hemp seeds
  • Fruits and vegetables, e.g. avocados, kiwi, spinach or sweet potatoes
  • Dairy products, e.g. Greek yogurt, low-fat quark or cottage cheese

Especially when it comes to choosing protein powders, all options are open to you: you can prepare your protein shake with Whey protein, for example, or with other types of protein, such as casein or pea protein, which is often found in vegan protein powders. It is important that you pay attention to the excellent quality and composition of your protein powder: Choose a high-quality powder with no added sugars and low in fats and carbohydrates.

Looking for a protein powder that combines high-quality protein with delicious taste? Then you should definitely try our ESN Designer Whey protein powder!

  • Wenig Zucker
  • Der Whey-Protein-Bestseller in Deutschland und Europa
  • Sehr leicht verdaulich, biologisch intakt und schonend hergestellt
Discover now

Other ingredients for your protein shake

Zutaten wie Haferflocken oder Bananen

Many protein shake recipes use frozen bananas, which give the shake a thick and creamy consistency. They also give the shake some sweetness, but not too overbearing, and provide additional nutrients such as potassium.

However, some people don't like bananas or can't tolerate them - so it's a good thing there are plenty of other ingredients to make your protein shake:

  • Milk ice cubes (or a vegan alternative).
  • Frozen cauliflower rice
  • Frozen zucchini
  • Frozen fruit like berries or other fruit like peaches

Depending on which ingredient you add to your protein powder in the blender, the taste and consistency of your shake will change - find out what you like best!

Tips for preparing protein shakes

The protein shake to go in a drinking container is universally popular. And rightly so, because it simplifies the preparation of protein shakes and allows you to always have an ideal protein intake on the go . However, if you prepare your protein shake at home, the right equipment makes a clear difference: every good protein shake stands and falls with a good blender and the right handling!

This is what you should pay attention to:

  • When you put your ingredients into your blender, you should always put the liquid in first, preferably directly at the blades. This will allow the blender to run a little easier when preparing your shake.
  • A high-quality high-power blender will chop frozen fruits, vegetables, and ice with ease - weaker-power blenders will reach their limits here.
  • If you don't have room for a blender or blender, there are also smaller versions that combine the drink container and blender directly together. The ingredients are mixed in the same container from which you drink later. This saves space and time.

Prepare protein shakes with water or milk?

There is no right or wrong here. When preparing protein shakes with water, many athletes complain about the wateriness of the drink, while the preparation with milk creates a shake that convinces with its creamy consistency. However, preparation with milk also means more cost and calories.

Prepare protein shake and integrate it into everyday life: Here's how

While protein shakes are a great addition to your diet, they should never replace a balanced diet. It's important that you provide your body with a variety of nutrients through a balance of fruits, vegetables, proteins and healthy fats. Here is an example of a meal plan that integrates protein shakes:

  • Breakfast: How about an oatmeal porridge for a great start to the day? This will provide you with carbohydrates and fiber.
  • Lunch: Go for a mix of vegetables, protein and healthy fats - bowls and salads are perfect for this!
  • Snack: Preparing a Whey Protein shake will give you a boost of energy to overcome that afternoon slump. This will give you new energy and keep you going until dinner.
  • Dinner: Again, there are no limits to your creativity. The important thing is that you also eat a mixture of vegetables, protein and fat at dinner.

Prepare delicious protein shakes with these recipes

Now you know how to prepare protein shakes and which ingredients are suitable for delicious flavors and ideal nutrient intake. But of course, we also have some delicious recipes for you to add variety to your protein shakes!

Vanilla Protein Shake

Protein Shake mit Vanilleschote

For your vanilla protein shake, you'll need:

  • 1 frozen banana, in chunks
  • 1 scoop (25 grams) vanilla protein powder
  • 180 milliliters of milk or almond milk
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract or vanilla bean
  • 1/2 tablespoon chia seeds or flax seeds
  • A handful of ice

Vegan protein shake with fruit

Fruchtiger Protein Shake mit Blaubeeren

With these ingredients, your vegan fruity protein shake will be ready in no time:

  • 1 scoop (25 grams) vanilla protein powder
  • 150 grams of frozen mixed berries or other fruit
  • A handful of spinach (optional)
  • 250 milliliters of vegetable milk
  • 1 tablespoon cashew or almond butter
  • 1/2 tablespoon chia seeds or flax seeds
  • Ice cubes as needed

Peanut Butter Protein Shake

Protein Shake mit Erdnussbutter

Love peanut butter so much too? Then let it become part of your protein shake. These are the ingredients:

  • 1 scoop (25 grams) vanilla protein powder.
  • 2 Tablespoons peanut butter or peanut butter powder, plus a little more for topping
  • 1 frozen banana, in pieces
  • 180 milliliters almond milk
  • Ice cubes as needed

The bottom line: it's easy to make and enjoy protein shakes yourself.

There are numerous ways you can properly prepare a protein shake. Whether you simply mix your protein powder with water or add other delicious ingredients to your shake is entirely up to you. Of course, the right equipment also plays a role: A high-quality shaker for on the go and a powerful blender for home are the be-all and end-all when preparing protein shakes!

A protein shake does not have to taste bland or sandy in any case, rather it can help you as a delicious drink or even as a snack to reach your goals and to supply your muscles - by the way, this also applies to vegan protein shakes.

At ESN you will find a wide range of protein powders that are suitable for a variety of recipes and purposes. For vegans we recommend e.g. our ESN Vegan Designer Protein and if you want to prepare a Whey Protein Shake that contains particularly little fat, we have ESN IsoWhey Hardcore Whey Isolate ready for you - see for yourself!

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