High-Protein Shakes with No Protein Powder
What Protein Powder Does and How to Make a Protein Shake
For decades, athletes, gym rats, and the health-conscious among us have used protein powder to supplement our nutrition. And protein powder's popularity isn't slowing any time soon.
In fact, the use of protein powder grew by 31 percent in 2020.
If healthy nutrition is on your mind and you haven't used protein powder before, you may be wondering, what does protein powder do? How much protein powder should I take? How do I make a protein shake?
Here, we will answer your most pressing questions about protein powder. Read on to learn more about how this nutritional supplement can help to make your health and fitness goals a reality.
What Does Protein Powder Do?
Whether you're a couch potato or a bodybuilder, protein is an important part of a healthy diet. A diet containing a sufficient amount of protein is essential for your immune system, skin, heart, and brain health.
Many people get sufficient protein from their regular diet, from food sources like fish, eggs, legumes, and meat. So why is protein powder so popular?
Research has shown that if you exercise and as you age, you might need twice the daily recommended value of protein in your diet.
Protein is the building block of muscle, so anytime that you are working to increase your muscle mass, you should up your protein intake.
Protein powder is a quick and easy way to get an extra boost of protein in your diet. The best protein powder will also include other essential nutrients to further supplement your health.
There are many different types of protein powder:
Dairy
Pea
Soy
Rice
Collagen
Whey protein powder, which comes from cow's milk, is one of the most commonly used and widely available varieties. It is quickly digested by the body and can help curb your appetite.
However, if you are on a plant-based diet or have a dairy intolerance, you might be curious about vegan protein powder. Pea, soy, and rice are common sources used to create plant-based protein powders.
Looking for more info on protein powder? Read our Ultimate Guide to Protein.
How to Use Protein Powder
Protein powder can benefit you at many different times and in different ways.
If you are just starting out with a new workout routine, it's a great idea to include a protein supplement in your diet. Even if your routine isn't specifically targeted to increase muscle mass, protein powder can help you recover more quickly and be ready for your next workout session.
If you are a weightlifter or have a regular bodyweight training routine, adding protein powder to your diet can help you see results. Anytime you are working to strengthen and tone your muscles, you can supplement with protein powder to help your muscles develop and recover.
Another instance when you might amp up your protein intake is if you are recovering from an injury. As your muscle fibers rebuild, an increased intake of amino acids can help speed up your recovery.
Age is another factor that might influence how you use protein powder. Growing teenagers typically utilize more protein during workouts. Protein powder supplementation can be an important aid to help them recover properly.
Additionally, muscle mass decreases as we age, so older adults might choose to use protein powder to help counteract this natural occurrence.
If you follow a plant-based diet, you may struggle to get enough protein without adding a boost of protein powder to your nutrition plan. Additionally, if you are working to lose weight, protein powder can help you feel fuller for longer.
For fitness purposes, protein powder is best used directly after a workout as a part of your recovery. If you are simply hoping to add more protein to your diet regardless of your fitness routine, you can use protein powder at any point in the day.
How Much Protein Should I Take?
There is no easy answer to how much protein you should take, as it will vary greatly from person to person depending on circumstances such as:
Age
Exercise routine
Diet
Weight
As a general guideline, women over 19 years old need 46 grams of protein per day, while men need 56 grams.
However, this average recommendation might not be enough for many athletes. If you have an intense fitness regime, you might need as much as 1.4 to 2 grams of protein for every kilogram of body weight.
For an in-depth look at the factors you should take into account when determining your protein intake, read our blog “How Much Protein Do I Need?”
How to Make a Protein Shake
To get the health and fitness benefits that you are looking for, you need to know how to use protein powder. Here is the easiest way to make your protein shake.
You might choose to add a scoop of protein powder to your morning smoothie, sprinkle protein powder on your oatmeal or yogurt, or add the powder to pancake batter.
One of the most popular ways to use protein powder is in a protein shake. You can mix the powder with milk or water, creating a simple shake that you can down immediately after a workout.
Protein powder is known to be lumpy if not mixed well, so be sure to use a BlenderBottle® shaker bottle when making your shake. Simply add the protein powder and water or milk to the bottle, pop in the BlenderBall® wire whisk, tighten the leak-proof lid, and shake. The BlenderBall whisk—found only in BlenderBottle brand protein shakers cups—whips around inside the bottle as you mix, mixing stubborn protein powder and other ingredients into smooth, delicious shakes.
Drinking your protein on the go? No problem. Take a scoop of protein powder with you in a jar that connects to your shaker. The BlenderBottle® ProStak® shaker cup has two attachable jars for just such scenarios. Looking to keep your protein shake cold? Try the Strada™ insulated shaker bottle.
Regardless of which method you use to prepare your protein powder, follow the guidance on the container to know how much protein powder to use. Most protein powders come with a scoop that easily measures one serving.
Looking to make your protein powder taste better? Tap here for a few tips and tricks for better tasting protein.
How Long Does Protein Powder Last?
Now that you’ve started adding protein powder to your smoothies and recovering from workouts with protein shakes, you might be wondering how long the protein powder in your kitchen cabinet will last.
For optimal results, you’ll want to mind the shelf life of your protein powder. Make sure to check the expiration date. Though the powder will likely be safe to consume after it has expired, the protein content will decrease and it may not be as effective.
How long your protein powder will last depends on what kind of protein it is and which, if any, additives it contains. Whey protein has a shelf life of approximately nine to 19 months. However, additives in protein powder may extend its shelf life to up to two years.
Luckily, protein powder lasts for quite a while. And, if you are drinking a protein shake after every workout, you are likely to get through your whole supply long before the expiration date.
Up Your Protein Intake and Get Results
Now that you know how to use protein powder, you are well-prepared to take your health and fitness to the next level. It's time to start supplementing with protein powder today.
Shop our collection of premium shaker bottles, designed to make protein shakes an effortless part of your post-workout recovery.
The BEST Protein Shakes 5 Ways
These are the best Protein Shakes on the internet! They’re super healthy and are so easy to make with just four ingredients or less.
Ingredients and substitutions
Strawberry cheesecake protein shake
Almond milk – or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk).
– or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk). Frozen strawberries – you can try using another frozen fruit like raspberries.
– you can try using another frozen fruit like raspberries. Whey protein powder – a milk-based protein like whey protein is good here as it lends to the cheesecake flavour.
– a milk-based protein like whey protein is good here as it lends to the cheesecake flavour. Light fat cream cheese – whole fat cream cheese will work but has a higher calorie count.
Chocolate protein shake
Almond milk – or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk).
– or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk). Whey protein powder – try using a chocolate whey protein powder.
– try using a chocolate whey protein powder. Cocoa powder – use chocolate protein powder instead.
Vanilla protein shake
Almond milk – or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk).
– or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk). Whey protein powder – whey protein is best but feel free to swap out for another protein powder of your choice.
– whey protein is best but feel free to swap out for another protein powder of your choice. Vanilla Greek yogurt – leave this out altogether or add in a bit more almond milk instead.
– leave this out altogether or add in a bit more almond milk instead. Vanilla extract – you can also use a bit of almond extract or maple syrup for a different flavoured protein shake.
Peanut butter banana protein shake
Almond milk – or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk).
– or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk). Whey protein powder – whey protein is best but feel free to swap out for another protein powder of your choice.
– whey protein is best but feel free to swap out for another protein powder of your choice. Peanut butter – almond butter or sunflower butter would also work but will taste different.
– almond butter or sunflower butter would also work but will taste different. Banana – applesauce is the best substitute for banana.
Tropical protein shake
Almond milk – or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk).
– or your favourite dairy or dairy-free milk (like soy milk, skim milk or cashew milk). Whey protein powder – whey protein is best but feel free to swap out for another protein powder of your choice.
– whey protein is best but feel free to swap out for another protein powder of your choice. Frozen pineapple – frozen mango would also give this smoothie a nice tropical flavour.
– frozen mango would also give this smoothie a nice tropical flavour. Unsweetened shredded coconut – leave this out altogether if you don’t like coconut.
How to make a protein shake
Assemble your ingredients Add the almond milk to the blender. Pour in the protein powder. Throw in any additional ingredients. Blend until smooth. Serve and enjoy!
Choosing a protein powder
With the rising popularity of whey protein powder, there are a lot of options on the market. It can be overwhelming if you don’t know what to look for.
Choose a whey protein that has the fewest ingredients possible and make sure that protein is the first listed ingredient.
Select a powder that has at least 25 grams of protein per serving. Also, make sure it’s not high in carbs – preferably less than 5 grams. Many of my protein shake recipes use fruit, so you will be adding carbs, but at least they are healthy carbs.
Choose one that doesn’t have any artificial sweeteners or added sugar. Keep in mind that the sugar per serving also increases when you add in fruit.
On the label, you will see either protein isolate or protein concentrate. If you have the choice, always choose the protein isolate. This means that it contains more than 90% protein.
It’s also best to choose a powder that is not flavoured. Not only does flavouring possibly increase the amount of sugar and artificial flavours, but you won’t want to mix a flavourful powder with other ingredients in the protein shake recipes. Here is the protein powder I use if you're looking for a clean one.
Frequently Asked Questions
Are protein shakes good for you? The unsurprising answer is yes. Of course, an extra dose of protein is a great choice for a snack or meal replacement. Many athletes use protein shakes as a way to refuel after exercise. All adults need a minimum of 46-56 grams of protein each day and these shake recipes are a great way to meet that goal. Plus, all these recipes which use whey protein powder which builds muscle, assists with weight loss and boosts metabolism amongst other benefits. How many calories are in this recipe? On average, the shakes you see below are 200 calories per serving. My protein shakes do keep the calorie count to a minimum and use fresh ingredients such as fruit to boost the nutritional content. In terms of a healthy lifestyle, 200 calories still make an ideal snack between meals but it is higher than your typical 100 calorie snack, so just be aware that the extra protein requires a trade-off in calories. When should you drink it? Ideally, you should drink your protein shake within two hours of exercising, which is when your body will absorb the most nutrients from the protein shake.
The best protein shakes
You can find plenty of shake recipes online, but the five varieties here are full of nutritious protein and taste amazing. The recipes make one shake each, but you can make them in advance because they will stay fresh in the refrigerator for up to three days.
These protein shakes not only offer a quick boost of necessary protein, but they have additional benefits as well. Strawberries have lots of vitamin C, B9 and potassium. Pineapple is a great source of riboflavin, magnesium and folate. Bananas are packed with potassium, fibre and B6. And peanut butter has the healthy fats that are essential for heart health.
Strawberry cheesecake protein shake
Tropical protein shake
Chocolate protein shake
Vanilla protein shake
Peanut butter banana protein shake
Meal prepping protein shakes
Because the protein powder will lose its consistency after being blended, it's recommended that you do not blend these up ahead of time but rather meal prep the ingredients to pour into the blender. I'll usually store my add-ins (fruit, yogurt, etc.) with almond milk in mason jars in the fridge and then add my protein powder at the last minute before blending.
You can use an individual-sized blender to whip these up such as a Magic Bullet instead of using a full-sized blender to save time on clean up too!
More protein-packed breakfast ideas
Meal prep tools for this recipe
Grab some mason jars for meal prepping the ingredients ahead and for serving these shakes.
Here is the protein powder I use.
I like to use a Magic Bullet blender to save time on clean up.
High-Protein Shakes with No Protein Powder
Each shake starts with 3/4 cup of liquid and up to 1/3 cup of a main protein source. While there are specific ingredients for these categories noted in the shakes below, it’s easy to make a substitution based on your own preferences — swap almond milk for soy milk, or Greek yogurt for silken tofu.
From there, each shake will take on its own style and flavor with the addition of fruits, veggies, nuts, and seeds. Each shake also includes a natural sweetener, in the form of dried pitted dates or a spoonful of agave. These ingredients are also interchangeable, or if you prefer, you can leave the extra sweetener out altogether.
