Easy guide to make your own healthy protein shake at home in Pakistan

in Grocery

Easy guide to make your own healthy protein shake at home in Pakistan


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Mutaher Mehboob

time published 06 Feb 20

Looking for high protein foods? Or recipes for Protein shake to build muscles. Read the article to get the answer and know much more about the protein and its benefits!!

The Human Body & A Balanced Diet

The human body requires a balanced diet for it to work efficiently. You need sufficient amounts of carbohydrates, proteins, fats, fiber, vitamins, and other supplements in your daily meals to make sure your metabolism isn't slowed down and all parts of your body are adequately nourished.

However, such a balanced diet is rarely a part of our lives, especially for the people living in our part of the world. We have unhealthy amounts of carbs and fats incorporated in our diet and the little portion of the protein that we do take in in the form of meat. We tend to waste 70% of its nutritional value when we overcook it in our desi meals.

Now since every nutrient has its importance and function, we need to make up for the neglected nutrients (which is why we often see doctors prescribing vitamin and calcium etc. supplementary tablets, nutrients which should have been obtained from regular, healthy diets).

Healthy Shake in Pakistan

The Role, Use, and Sources of Protein

Mainly talking about protein, proteins are the main components of muscle, and thus people hoping to gain muscle and build their bodies need more protein in their diet than regular people, which they tend to get from protein shakes. Gym instructors often recommend high protein foods, and supplementary protein shakes to improve repair and build of muscles after they are subjected to wear and tear during exercise and stress.

Protein also counterbalances fat in our body and replaces fat with muscle that we can tone down for a slimmer and fitter version of ourselves. Hence protein shakes, if used correctly, are also used for weight loss.

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Protein also makes hormones, enzymes, and other body chemicals. Our body uses protein to build or repair cells and tissues. Other than muscles, protein is also required for the healthy formation and functioning of blood, bones, cartilage, skin, hair, and nails.

First, let us list down some of the natural sources of protein and evaluate just how much we consume them in our daily lives.

So naturally, we obtain proteins from protein-rich foods like Meat, Seafood, Nuts, Legumes, Vegetables, Milk, and milk products ( such as yoghurt, cheese etc.) Eggs. Seeds and Soy products. 

So how many of us can claim we drank the milk our mom put on our bedside every night? Or finished our eggs and sausage high protein breakfast every day? Yup, almost none of us did. So now, we millennials have come up with another way to fulfill our body's protein requirement; the protein shakes.

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What are Protein Shakes?

The term protein shake may seem intimidating, suggesting mental images of raw eggs in milk combined with nuts, seeds, and pieces of meat, however that isn't the case, thankfully! It is just protein mixed with water and may (or may not) include other nutrients as well, which serves as a convenient way to consume protein. The protein added in this shake is often in the form of powder, but natural ingredients can be used as well.

Protein Shake

What options are available with regards to the types of protein in protein shakes?

With the increasing popularity of protein shakes, they don't necessarily have to be a nightmare and something that we regularly miss out on due to its smell or its awful taste because many companies have actually started selling scrumptious shakes with a wide variety of flavors. However, they may be adding in a lot of sugar or additional unhealthy ingredients to enhance the taste. Hence it is better to carefully select the protein shake or powder that you may be considering buying.

The two most common types of protein used in these shakes are whey and casein protein.

Not getting into much details of what they do exactly, let’s just keep it simple by stating that whey is used immediately after intense workouts to help muscles relax and start rebuilding and repairing at once and casein is taken usually at night to stimulate the natural rebuild and repair of muscles in the body during sleep. Many protein shakes contain a specific amount of both the proteins.

Fair Warning

Protein shakes are meant to be supplements, that is, you should not entirely replace natural food sources for such shakes. A balanced diet is necessary to get into shape or replace lost nutrients, but when adequate amounts of proteins are not being consumed through diet due to whatever restrictions, protein shakes can serve as additional supplementary options.

Amount of Protein in Natural Foods

  • Protein in one egg: 6 g (boiled large egg)
  • Protein in Banana: 1.1 g
    Protein in Chicken Breast: 31 g
  • Protein in Almonds: 6 g (in 23 almonds)
    Protein in Peanut Butter: 25 g

Making the perfect protein shake in the comfort of your home

Here in this article, we will now discuss making a perfectly healthy protein shake in your home, which will include the recipes of different shakes, catering to the needs of different people wanting to gain or lose weight.

Home made protein shake

Protein Shakes Recipes for Body and Muscle Building

Bearing in mind the daily protein requirement for people looking to build muscle is 1 gram protein per kg of body weight, below are 2 easy home-made protein shake recipes to achieve that goal:

Coconut Twisted Julius

Ingredients
  • Coconut Milk: 1 cup
  • Bananas: (preferably frozen) ½ banana
  • Orange Juice Concentrate: 2 tbsp
  • Vanilla Protein Powder: 2 small scoops

This is our favorite winter shake where all these ingredients can be freshly purchased and handpicked in Pakistan and has the recipe got you drooling too? Because we can already smell the delicious coconut milk and vanilla aroma!

This recipe makes a total of 1 serving and contains 468 calories. The protein content in this shake is 52 g, carbs are 46.8 g, and fats are 9.3 g. 

Muscular Mango

Ingredients
  • Mango: (Preferably Frozen) ½ cup
  • Pineapple: (Preferably Frozen) ½ cup
  • Vanilla Protein Powder: 2 small scoops
  • Orange Juice Concentrate: 2 tbsp
  • Greek or Plain Yoghurt: ½ cup
  • Sugar-Free Apple Juice: 1 cup

Now, this is one recipe for summers in Pakistan. We all stock up on our mango petis by the time the air is filled with the initial mango smell, so we had to do a recipe on how to put the mangoes (that you were going to eat anyway) to your body-building use.

The above recipe makes a total of 1 serving and contains 600 calories. It has 63.5 g of protein, 4.3 g fat and 79.5 g carbohydrates.

Protein Shakes for weight loss

Nutritionists suggest a 1.6- 2.2 g of protein per kilogram of body weight as a daily requirement for weight loss. Below are 2 recipes of protein shakes for weight loss:

Green Monster

Ingredients
  • Water: ¼ cup
  • Sugar-Free Apple Juice: ¼ cup
  • Ripe Avocado: 1/4
  • Baby Spinach: 1/2
  • Frozen Bananas: 1/2
  • Bosc Pear: ½ (chopped)
  • Vanilla Protein Powder: 1 small scoop

Although this recipe may seem like more of a medicine than a protein shake, it helps in metabolism increase to aid in weight loss and also detoxifies the body.

The above recipe makes a total of 1 serving and contains 271 calories. 6 g fat, 40 g carbs, 8 g fiber, and 15 g of protein.

Chocolate Almond and Banana shake

Ingredients
  • Almonds: 10
  • Cinnamon: ½ teaspoon
  • Yoghurt: ½ cup
  • Milk: ¾ cup
  • Cooked Quinoa: 1/4 cup
  • Banana: 1
  • Cocoa Powder: 1 tablespoon

This recipe is meant for 1 serving of delicious chocolate almond and banana shake to help you lose weight in a delicious yet healthy way. This recipe is also different from the others in the sense that it does not require any protein powders, and the source of protein here are all-natural ingredients.

This shake is high in fiber, meaning regulated bowel movements and easy absorption of useful nutrients in the body.

Note

If you’re allergic to regular dairy milk, you can always use soy milk or other plant-based alternatives like coconut and almond milk. If you do not find quinoa easily, you can use amaranth seeds instead!

Natural home made protein dishes

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