If you're interested in protein shakes to bulk up and build muscle mass, but are concerned about the health of the ingredients in the protein powders available at the store, fear not. There are plenty of recipes for natural protein shakes that have an equivalent amount of protein as a powder-based shake. Here is one that I have started using myself.
Ingredients
- 1 cup Greek yogurt
- 1 cup skim milk
- 2 tbsp peanut butter
- 1/2 banana
- A few leaves of spinach
- A few squirts of honey
Preparation
Very simple. Put it all in a cup or blender and blend it up.
Estimated Nutrition Facts
- Serving: 24 oz.
- Calories: 460
- Fat: 15g
- Saturated Fat: 2.5g
- Cholesterol: 5mg (1%)
- Sodium: 300mg (12%)
- Potassium: 660mg (19%)
- Total Carbohydrates: 48g
- Sugar: 33g
- Protein: 37g
- Vitamin A: 10%
- Vitamin C: 12%
- Calcium: 50%
- Vitamin D: 25%
Estimated cost of materials is about $1.50 per shake, which is pretty comparable to protein powder equivalents, and with all natural, healthy ingredients!