Sunday, March 13, 2011

Eights & Weights Healthy Recipes: Banana Soy Protein Shake

All about natural, homemade food? A consistent “exercise-holic”? Well, I thought it would be fun to give you one of my protein shake recipes to help you recover after an intense workout.

The most important part of any protein shake is the base. You can usually use anything from milk to soy-based products. If you like thickness, the best base would be low-fat plain yoghurt. If you’re lactose intolerant, use soy yoghurt. Now, if you just want some protein, and don't care too much about the calories, you can even use a scoop of ice-cream as your base.

The next thing to think about is flavor. Usually, you can add flavor by adding a fruit. I like bananas because of their thickness, but you could use any fruit you want really, as long as it’s not too juicy. That might make the shake watery.

Even though the base holds some of the protein, you need to add additional protein. You can simply buy some plain whey protein powder or add in some chopped nuts or peanut butter. If you use peanut butter, note that it may contain more fat that if you use whey protein powder. Some people use raw eggs here, but I can’t imagine drinking raw eggs. I’ll stick to the whey protein powder, thank you very much.

Ingredients for my Super Duper Eights & Weights Banana Soy Protein Shake:
¼ cup of soy yoghurt
1 cup of soy milk
½ cup of whey protein powder
1 chopped banana 

Blend it all together to an even consistency and enjoy! This shake contains about 24g of protein. When I want more protein, I usually just add in more protein powder or come chopped nuts.

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Cheers Eights & Weights!


  1. where do protein shakes come in the weight loss department?

  2. Hi Shawlar!
    Muscle tone helps us look good, and helps our bodies keep burning fat throughout the day. Protein helps with muscle tone by assisting the body in recovery from intense exercise, and helping to repair muscle tissue after strength training.
    If you're active, you need about 1 to 1.5g of protein per kg of body weight. It's not always easy to get all that protein from diet alone, so the shakes are just to assist in getting all the protein your body needs without adding too many calories.


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