Protein cocktails are well-known and loved by all physically active people. When composing a protein cocktail, you’re not limited to only mixing protein supplements with water or milk. A protein shake can be a much more attractive dish, and its preparation isn’t time-consuming at all. Check out these delicious compositions for protein cocktails that will serve you well, not only after a workout.
Protein cocktail – how to make it at home?
The easiest way to make a protein cocktail is to use a protein supplement (vegan or with animal protein) as the base, but this is not the only option. Protein in a protein shake can be delivered with ordinary products available in stores:
- milk (classical or lactose-free)
- buttermilk of kephir
- high-protein yoghurt, e.g. skyr
- plant-based drink (soya milk has the highest protein content).
Other valuable protein ingredients in protein cocktails are:
- canned beans
- quark cheese
- natural tofu (preferably creamy silken tofu)
- seeds and nuts.
Protein cocktail is also a great opportunity to smuggle in some superfoods: anti-inflammatory spices (ginger, turmeric, cinnamon, cardamon), healthy seeds (chia, flax seeds, pumpkin seeds) and Polish superfoods.
How much protein is there in a protein cocktail?
The specific protein content in a protein cocktail depends on your needs. Most protein shakes provide 15–35 g of protein. If a protein cocktail is intended as your meal after a strength training, make it deliver 20–30 g of protein in one serving. If plant proteins are your base, it is a good idea to combine several sources of amino acids, e.g. nuts + legumes, to replenish them better. If a protein cocktail is to be a filling snack during the day, even 15–20 g of protein will do.
Protein cocktail for weight loss vs for mass building
Protein is a very important dietary component, in both weight loss and mass building diets. Protein cocktails for mass building are typically more calorific and deliver more carbohydrates and fat. The following can be used to increase the caloric value:
- bananas
- peanut butter
- ground almonds and other nuts
- oat flakes
- honey
- avocado.
Protein cocktails for weight loss are obviously less calorific, and their goal is to deliver a portion of protein without excessive calories. In this case, any energetically dense components, delivering vitamins, minerals and filling fibre, will do well:
- celery sticks
- green leafy vegetables
- bran
- berry fruit (raspberries, strawberries, blueberries)
- various superfoods
- cocoa.
Recipes for protein cocktails
All the protein cocktails described below deliver about 20–30 g of protein. Feel free to modify the proportions of ingredients for higher or lower protein content, energy level and macronutrient distribution that match your personal goal.
Raspberry protein cocktail with almonds
A fruity protein cocktail with extra proteins delivered with quark cheese. Raspberries can be replaced with any other seasonal fruit.
Ingredients:
- 200 g of frozen raspberries
- 250 ml of buttermilk
- 60 g of low-fat quark
- 20 g of almonds.
Preparation:
- Put the almonds and some buttermilk into a blender and blend until smooth.
- Add the quark and the remaining buttermilk.
- Blend until you get the desired consistency.
Macronutrients:
- Energy: 335 kcal.
- Protein: 25 g.
- Fat: 14 g.
- Carbohydrates: 25 g.
Low-calorie protein cocktail for weight loss
This green cocktail has only 210 kcals and as much as 26 g of protein. It is ideal for low-calorie menus.
Ingredients:
- 30 g of vegan protein supplement
- one apple
- 50 g of spinach
- some celery sticks
- 250 mL of fizzy water
- optionally: matcha or young barley.
Preparation:
- Cut the celery sticks into pieces of several centimetres and the apple into pieces.
- Put the celery sticks, apple and spinach in a blender cup. Add water and blend until smooth texture is achieved.
- Add the protein supplement and optionally matcha or young barley.
- Mix the ingredients again.
Macronutrients:
- Energy: 210 kcal.
- Protein: 26 g.
- Fat: 3 g.
- Carbohydrates: 18 g.
Spiced vegan protein shake without a supplement
A vegan protein cocktail without a protein supplement? It’s possible! A solid portion of protein is provided with canned beans, which when carefully blended give the cocktail its creamy consistency, and lose their characteristic taste when combined with root spices.
Ingredients:
- 300 mL of sugar-free soya milk
- a teaspoon of sugar-free root spices or a mixture of cinnamon, cloves, nutmeg and pepper
- 2 mandarin oranges
- 100 g of canned white beans
- 10 g of flax seeds.
Preparation:
- Peel the mandarin oranges.
- Blend: soya milk, root spices, mandarin oranges and strained canned beans.
- Add the freshly ground flax seeds to the ready cocktail.
Macronutrients:
- Energy: 334 kcal.
- Protein: 20 g.
- Fat: 11 g.
- Carbohydrates: 34 g.
Protein cocktail with bananas and nuts – an ideal post-training snack
This protein cocktail is very filling and delivers a high amount of protein. It will work for people who are working on mass building. However, it’s not recommended in these proportions for people on a weight loss diet: the energy value is really high.
Ingredients:
- one banana
- 330 mL of drinkable yoghurt (skyr)
- 30 g of peanut butter
- a pinch of cinnamon.
Preparation:
- Peel the banana.
- Blend the banana, peanut butter and drinkable yoghurt until smooth.
Macronutrients:
- Energy: 507 kcal.
- Protein: 32 g.
- Fat: 22 g.
- Carbohydrates: 43 g.
Chocolate protein shake
A chocolate protein shake is a classic that you’ll never get bored with. Replace a protein supplement with creamy silken tofu in a vegan version, and if you don’t avoid dairy products, use cheaper quark cheese.
Ingredients:
- 100 g of natural soft silken tofu (or quark cheese in the classical version)
- a tablespoon of cocoa
- 70 g (about a half) of avocado
- 250 mL of sugar-free almond drink
- a half of banana.
Preparation:
- Put the tofu or quark, cocoa, peeled avocado and a half of banana into a blender.
- Add the almond drink and blend until you get the desired consistency. You can add some more cocoa.
Macronutrients:
- Energy: 360 kcal.
- Protein: 21 g.
- Fat: 19 g.
- Carbohydrates: 24 g.