Methods 1: the formula of high protein milkshake.
1, this recipe teaches you the basic milkshake that you can mix yourself. You can add other things on this basis to make your own unique taste. 480 ml skim milk
320g skim cottage cheese
3 tablespoons vanilla whey protein
120ml defatted and whey-free vanilla yogurt
Your favorite fruit
Add sweeteners according to personal taste (optional)
A little ice
2. Try a delicious breakfast milkshake. They are usually sweet, and yogurt and other things are added to increase the consistency, which is a very convenient breakfast. Coffee protein vitality breakfast: low-fat milk 240-360ml, vanilla protein powder 2 spoons, low-fat coffee ice cream 120ml.
Berry milkshake: 2 tbsp whey protein, 8 raspberries, 4 strawberries, blueberry 15, 480ml skim milk, ice cubes 1.
Pepper mint oatmeal milkshake: 2 spoonfuls of chocolate whey protein, 240 ml sugar-free vanilla ice cream, 90 g oatmeal, 480 ml skim milk, 120 ml water,? Teaspoon mint essence
3. Try a milkshake that can be drunk all day and can bring lasting satiety. These milkshakes can be drunk at any time and can be freely matched. Try mixing milkshakes with different fruits and juices. Banana milkshake: 1 banana, 120 ml milk, 10 almond, 1 spoon protein powder, 1 ice cube.
Peanut butter chocolate: 2 tablespoons protein powder, 45g almond slices, 1 tablespoon peanut butter, 240ml skim milk. Banana root, 1 tablespoon honey
Peaches and vegetables milkshake: 2 spoonfuls of DailyBurn Fuel-6 vanilla protein powder, 240 ml of unsweetened almond milk, 240 g of frozen peaches, 0/20g of frozen pineapples/kloc-,and? Root banana, 1 30g kale,1tbsp flaxseed.
Method 2: Make a milkshake with a blender.
1, adding liquid raw materials. Make sure that the blender switch is in the off position, and then pour 240ml of milk or juice into the blender. If you want a thicker protein shake, you can add some ice first. Stir the ice cubes and liquid at medium speed for about 10 second to break the ice cubes.
Allergic to dairy products? Don't worry, you can switch to soy milk, almond milk or coconut milk without dairy ingredients. You can also use juice instead of milk.
If you are allergic to dairy products, you can also use non-dairy protein powder, such as soybean protein powder, rice protein powder or dried fruit powder.
2. Add whey protein powder. The most effective way to ensure that your body can get the protein it needs every day is to drink protein powder. After adding milk or juice, you can pour the protein powder into the blender. Stir them with milk at medium speed 15 seconds. Mix the protein powder and milk evenly before adding other materials. This can ensure that the protein powder is completely dissolved and not easy to agglomerate.
According to the weight instructions on the package, add a proper amount of protein powder to the milkshake. Generally speaking, if you want to gain muscle or weight, add 2 spoonfuls for men and 1 spoon for women.
3. Add fruit, yogurt and other materials. After mixing the protein powder and milk evenly, you can now put in all kinds of materials. Fruit and yogurt can not only increase your daily intake of vitamins, but also make milkshakes more delicious. You can also add nuts, frozen yogurt and so on. If you like vanilla latte, add vanilla protein powder and 120 ml low-fat frozen yogurt to the milkshake.
Use soybean milk instead of ordinary milk. Add 1 tablespoon almond, 1 tablespoon sugar-free maple syrup, vanilla extract and low-fat whey-free yogurt to make a delicious soybean almond milkshake. If you have lactose intolerance, you can use lactose-free yogurt.
If you like fruit, use fruit-flavored whey protein or dried fruit powder. Then add a handful of strawberries, raspberries, blueberries and skim milk. Mix the protein powder with milk or juice before adding the fruit, so that the milkshake will be smoother.
Give full play to your creativity, freely mix any yogurt, fruit and nuts, and mix the milkshake that suits you best. The most important thing is to mix the protein powder, liquid and ice before adding these auxiliary ingredients.
4. Slowly increase the stirring speed. After all the materials are put in, stir at medium speed first. When the creaking sound becomes smaller, especially after adding ice cubes, slowly speed up the mixing. Stir all ingredients for at least 45 seconds, or until the fruit is completely mixed.
5. Turn off the blender. After stirring the protein shake for about 45 seconds, you can turn off the blender and open the lid. Pour the milkshake into a large glass. First, pour some milkshake into the cup and taste it. See if you like its consistency.
If you see or drink ice, stir at high speed for about 10 second.
If the high-protein milkshake is too thin, you can add more milk or yogurt to increase the consistency.