Protein shakes have cornered a major market because they are used by two different types of people. Bodybuilders and weightlifters use protein shakes to maintain and continue to build up the muscle they already have. Dieters use protein shakes as a part of a high-protein weight-loss diet. Buying pre-made shakes or powders can be expensive, but there are some homemade alternatives that provide just as much protein and don't depend on whey to do it.
Egg White Protein Shakes
Egg white protein shakes are usually a low-calorie, low-sugar alternative to whey protein shakes and provide about 25g of protein depending on how much egg white is used. Egg whites can be used in liquid or powder form
Egg White Sunrise 1 Cup Liquid Egg Whites ½ Cup Orange Juice ½ Cup Pineapple Juice Optional: ¼ Cup Mandarin Orange Slices Optional: ¼ Cup Pineapple Chunks
Put all ingredients in a blender and blend until smooth. The carbohydrates in this recipe can be reduced by using freshly squeezed orange juice and 100 per cent pure pineapple juice. Nutritional Information provided by CalorieKing.com (without optional ingredients): 245 calories, 0.5g fat, 28.7g carbs, 28g protein.
Hazelnut Egg White Shake 1 Cup Egg Whites ¼ Cup Liquid Hazelnut Coffee Creamer 1 tbsp. Nutella
Blend the coffee creamer into the egg whites until they are fully combined, then add the Nutella and blend until the mixture is smooth. This is relatively high in carbohydrates, but they can be reduced by using a sugar-free version of the hazelnut creamer. If the thought of drinking coffee creamer doesn't appeal to you, replace it with ¼ cup of fat-free milk and 1½ tsp of hazelnut extract or flavouring. Nutritional Information: 364 calories, 12.4g fat, 32.4g carbs, 27.5g protein.
Soy Protein Shakes
Soy protein is a high-quality protein and according to the Food and Drug Administration can reduce the risk of coronary heart disease. That benefit of soy was seen only in people consuming at least 25g of soy protein daily. Soy protein powders can be purchased inexpensively and blends easily.
Orange Dream Soy Protein Shake 2 Scoops Vanilla Soy Protein Powder 1 Cup Orange Juice ½ Cup Vanilla Flavored Soy Milk
Combine the orange juice, soy milk and soy protein powder in a blender. Blend until the mixture is smooth. This is a relatively low-calorie high-protein option that would work well as a breakfast drink or as a special treat. The carbohydrate, fat and calorie count can be reduced by substituting light vanilla soy milk for the regular soy milk in the recipe. Nutritional Information: 260 calories, 3.3g fat, 35g carbs, 25g protein
Chocolate, Peanut Butter & Banana Soy Shake 2 Scoops Chocolate-Flavored Soy Protein Powder 1 Banana 2 tbsp. Peanut Butter 1½ Cups Chocolate Soy Milk
Put the banana, chocolate soy milk and protein powder in a blender. Blend until completely smooth, then add the peanut butter by the tablespoon. Blend until smooth. This is not a diet-friendly recipe and is geared more towards weightlifters and bodybuilders. The carbohydrate, fat and calorie count can be reduced by substituting light chocolate soy milk for the regular soy milk in the recipe.
Nutritional Information: 572 calories, 22.8g fat, 64g carbs, 36.4g protein