Homemade Protein Shake: A Delicious Reality Or A Myth?

People drink protein shakes for multiple reasons, including muscle gain, weight loss, and injury recovery. While numerous foods are high in protein, including eggs, meat, poultry, milk, and legumes, protein powders have emerged as a well-liked, dependable supply of this nutrient. Many videos on YouTube claim that you can make protein shakes at home, which would also help you in muscle building.

If you're wondering whether these shakes will offer you the results you want, my friend you're not alone. This video by our Champion Mr. Yatinder Singh focuses on the effectiveness or non-effectiveness of homemade protein shakes for muscle building.

The 4 main ingredients which are used in all the videos to prepare the homemade protein shakes are MILK, BANANA, PEANUT BUTTER, and FLAXSEEDS. These videos also claim that protein shakes made using these ingredients would provide you with 21-24 g of protein and will also help you in building muscles. Now, let’s discuss these ingredients in depth.

1. 1 MEDIUM SIZE BANANA

The claim that this amount of banana will give you 1 gram of protein is valid. But is it right to eat Banana as a protein source? Bananas can be a good source of carbohydrates as they provides 24 gram of carbohydrates which provides you energy whether you eat it for breakfast or post-workout or pre-workout. The crux would be that bananas can be a good source of carbs but not protein.

2. 2 TBSP OF PEANUT BUTTER

The claim that this quantity of peanut butter gives 8 grams of protein is true but along with this you also get 16 grams of fats. So, instead of consuming peanut butter, it is better to have 2 boiled eggs which would provide the same amount of protein as 2 tbsp of Peanut Butter. It is also important to note that in the per serving suggested for peanut butter 72-75% of the calories come from the fat. Therefore, Peanut Butter can be consumed as a good source of fat but not protein.

3. 1 TBSP OF FLAX SEEDS

It is a superfood and all the health benefits of flaxseeds come from Omega 3 fatty acids, vitamins, and minerals present in it and not because of protein. Therefore, flaxseeds cannot be suggested as a source of protein.

4. MILK

250-300 ml of milk provides 11 grams of protein. Milk is a complete food and has an excellent amino profile. But due to the other three ingredients added to the milk, the so-called “homemade protein shake” becomes a “high-calorie shake”.

The takeaway would be that you can consume this shake if you want to gain weight or as a healthy shake but not as a protein shake. Watch the video till the end and discover what our champion Mr. Yatinder Singh suggests to take instead of this high-calorie shake.