Make your own protein shake to assist building muscle mass with some of these common household foods.


Here are some typical ingredients I have found in Protein Shakes. Simply mix a few of these together and hey presto you’ve got yourself high in protein shakes suitable for anytime of the day.

The great thing about these is that you don’t even need whey protein in the mixture!

Non-Fat Cottage Cheese

Cottage cheese is a perfect ingredient to consider in your before bed shake as it contains casein protein which is a slow digesting protein. This makes it ideal before bed as it prevents catabolism which causes muscle breakdown.

Natural Peanut Butter

Peanuts in Natural Peanut butter contain lots of healthy omega-3 fats which the average diet lacks, as well as lots of protein and some carbohydrates.

Natural peanut butter is optimal for use later in the day, when you need less carbohydrates and more oils and proteins.

Honey

This is a great source of high GI carbohydrates, which means they digest quickly. This makes honey optimal for a post workout insulin spike to fill your muscles with energy. It's also great for adding sweet taste to your shakes.

Low fat Milk

Milk in a similar way to cottage cheese contains slow digesting protein which makes it ideal before bed or even anytime in the day.

Eggs/Egg Whites

Eggs have the highest Biological value (BV) of that of any protein food source. This simple means that gram for gram eggs are the best source of protein and are second to whey to protein. With this in mind it becomes apparent how important eggs are in any Diet orientated around build muscle mass or even losing fat.

On top of that, Eggs also contain healthy unsaturated fats, almost all the vitamins and minerals, and all the essential amino acids your body needs.

Egg protein digests quite quickly, so it is optimal to eat eggs post workout to quickly supply your body with minerals, vitamins, and proteins.

Bananas

Bananas are considered as a high G.I Carbohydrate which contains fast digesting sugars, as well as 422.4 mg of potassium. These sugars make them most suited to a post or prewokout shake when you need the energy the most.

Quick Oats

Oats are a great source of a Low G.I. carb and some protein with low amounts of fat. This makes them optimal to eat throughout the morning and before you hit the gym.

Splenda

A low calorie sweetener can be a great tasting addition to any protein shake.