I decided to try to make protein shakes to get my required calorie, protein,etc. amount, since I eat a lot less than I should and thus can’t even exercise until I get enough nutrients and I’m having a little trouble deciding what contents do I need for the shake.
The simplest shake would probably be milk, peanut butter (for protein, fats and high calorie amount) and a banana (carbs? Don’t really know why everyone puts bananas, but this is a very popular shake, maybe for taste as well?)
Peanut butter seems to get a huge percent of it’s calories from fats (mostly unsaturated) and I read somewhere that carbs should be the main calorie source, so…does it even really matter as long as I’m not eating too many calories and if it does matter, what should I put other than just peanut butter and bananas?
Maybe oats? If so, what percentage of the shake should be the oats and what percentage p. butter?
I want to keep it simple with at least ingredients as possible, I could probably add all sorts of crazy exotic seeds, but the point is to make something extremely simple and cheap, for which I can buy ingredients even in a small neighborhood store.
The simplest one is going to be: buy a tub of some sports nutrition shake and make that up, then drink it.
But if you want to make it from ordinary supermarket ingredients, then yes, peanut butter, defatted skimmed milk powder, enough milk to make it liquid, and banana to make it palatable.
You can get defatted peanut powder, or purified protein powders which will give you a higher protein content, but there is a relatively low limit to the amount of protein your body can process on a daily basis anyway (that’s why high-protein diets work).
I went looking for a home-made calorie shake that tastes good and went for .1 liter of OJ, .05 liters of heavy cream, two tablespoons sugar and an egg.
Well I’m mostly interested in using the PB, Banana, Milk combo that I proposed, it has loads of proteins and calories, but it is missing carbs, since most calories come from PB (btw. I’m making my own PB, I live in eastern Europe and commercial PB is extremely pricey here, like several times more expensive than making your own) and I think that carbs are necessary, so what would go well with the milk, pb, banana combo?
Also, I don’t want any sorts of supplements, protein powders (there’s loads of it in pb already),etc, just regular stuff you can find in pretty much every house, so regular milk, regular foods,etc.
Not quite a protein shake, but chia pudding is a great choice. I started eating it every day after a workout instead of protein shakes as I discovered I was lactose intolerant.
Make it the night beforehand
In a bowl, mix up
1 cup almondmilk or soymilk
1/3 cup dry oatmeal (old-fashioned)
2 tablespoons chia seed
1/3 cup frozen berries of your choosing
If you like, add a dash of cinnamon or maple syrup for flavor
The next day when you are ready to eat it, you have a filling protein and carb packed meal that actually tastes great. I also add some flax seed or peanut butter before eating whenever I feel like I need more protein, but it’s fine without.
Just eat at mcdonalds until you are sick like the rest of us.
If that fails, buy a pre-made protein mix. There are ones that are just protein, but there are also ones that have fat and carbs too. They are usually called ‘weight gainer’ type powders. Either way, they mix better with milk than water.
I think the brand of protein powder known as “Muscle Milk” would be ideal for what you’re looking for. It’s a protein powder but it also contains fat and carbs. You really need all three of those macros in order to grow.
ETA: Muscle milk is also very tasty, as far as protein powders go.
