Body Building Resources





Make Your Own High Protein Shake
Skim Milk Powder
By Jean Lam

While whey protein shake is the most popular as a protein recovery drink after a demanding workout, some people still prefer to make their own high protein shake without having recourse to whey. Milk is an option although it's not the best one because milk contains casein which is a slow digestible protein. And after a workout, you need a fast acting protein like whey. But according to research, milk can still be used as recovery drink for post-workout. Milk aids in muscle growth and helps promote fat loss as well as containing calcium, vitamins and minerals for general health.

A great benefit of drinking milk post-workout is it comes cheaper than whey. Drinking plain milk alone is a good idea but why not be more creative and make your own delicious high protein milk shake. It's better to use skim milk powder or low fat milk powder as too much fat can slow the absorption of amino acids from protein into the muscle cells. Did you know there are many things you can add to milk like fruits, oats, yoghurt, frozen yoghurt, icecream, peanut butter? Yep and these food items go well with milk. Here are some high protein milk shake recipes I used before. They can easily be used as muscle building drinks.

Recipe 1

12 ounces of water
3 tablespoons of low fat milk powder (if you buy low fat/skim milk directly in bottles, well just use twelve ounces)
1 cup of 100% whole grain oats like rolled oats
1 frozen yoghurt (strawberry and cherry are my favorites)
1 average banana (cut in small slices)

Add all these items in a blender and mix well. End result is you get a delicious and tasty high protein milk shake.

Recipe 2

12 ounces of water
3 tablespoons of low fat milk powder (if you buy low fat/skim milk directly in bottles, well just use twelve ounces)
1 cup of 100% whole grain oats like rolled oats
1 frozen yoghurt (plain sweet yoghurt without any fruit flavors)
1 average banana (cut in small slices)
4 strawberries (cut in half each)

Add all these items in a blender and mix well. End result is you get a delicious and tasty high protein milk shake.

These milk shakes can give around 20-25 grams of protein per serving.

TIPS

(1) If you want the milk shake to be colder, you can add a few ice cubes. Since am using frozen yoghurt, my shake will already be cold.

(2) You don't really need to add any sugar or sweetening foods like honey because you get sugar from the yoghurt and the bananas. But sometimes, I would like my shake a little bit sweeter and I add 1/2 tablespoon of brown sugar. Just depends on taste.

(3) Whole grain oats are low Glycemic Index(GI) foods and usually considered slow digestible complex carbohydrates so not the best choice for post-workout where you need fast acting carbs. But that's not necessarily the way. Grinded oats digest faster and mixing them in a blender will grind them to pieces. Oats also contain protein and has been proven to lower cholesterol levels as well as fueling a good amount of energy to replenish lost muscle glycogen stores. Whole grain oats are one of the healthiest foods available and super foods for muscle building.

(4) Frozen yoghurt - adds consistency to the shake and makes it thicker and also contains protein as it's derived from milk.

(5) Bananas - contain vital nutrients like potassium(big boost for muscle recovery), fibre, carbohydrates and even some protein. Prevent muscle cramps and fuel good amount of energy.

(6) Strawberries - excellent sources of vitamin C more than oranges and also contains potassium and other valuable nutrients.

So if you want to bypass whey protein shake, these high protein milk shakes can be a good alternative as recovery drinks for your post-workout. And if you want a great meal for quick and nutritional breakfast, try the recipe below. Just mix all the ingredients in a blender and you have all the energy to start the day.

12 ounces of water
2 tablespoons of low fat milk powder and 1 tablespoon of full cream milk powder
1 cup of 100% whole grain oats like rolled oats
1 average banana (cut in small slices)
1 tablespoon of peanut butter (excellent source of monounsaturated fats, omega-3 and omega-6 essential fatty acids. Those are healthy fats.)
1 tablespoon of brown sugar

Incase you add whey to this breakfast shake, check whether it has sugars. Flavored ones have sugars whereas Unflavored ones have none. If you're using the flavored ones, remove the 1 tablespoon of brown sugar. On the other hand, if you're using the unflavored ones, keep the 1 tablespoon of brown sugar.

Cheers and enjoy.


About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.

Incase you want to add whey protein powder to these shakes above, you can add 1 scoop and as a result increase your protein dosage. Also, since you're adding whey, you get a more effective post-workout protein shake as whey is the ideal post-workout drink by far. Check out the whey protein products available at the whey protein store.


Body Building Articles - Weight Training, Proper Nutrition and Fitness

Recent Bodybuilding Articles and Resources
16 Cold Processed Whey Protein Isolate Powder Grass Fed Cows

Best Meal Prep Bags With Portion Control Food Storage Containers

18 Best Grass Fed Whey Protein Isolate

Best Manuka Honey To Buy

Best Power Racks Under $1000 For Your Home Gym

Best Blenders to Buy to Make Protein Shakes

Best Calcium Magnesium Potassium Supplements For Sore Muscles

Best Home Gyms For $2000

17 Best Natural Protein Bars Without Sucralose

Best Hydrolyzed Whey Protein Isolate

24 Best Vegan Protein Powder Without Stevia

Best Kettlebell Weights To Own For Workout

Best Whey Casein Protein Powder Blend

13 Best Natural Testosterone Booster Supplements For Working Out

BCAA Powder Supplements Without Artificial Sweeteners/Sucralose

Best Fat Burners That Work Amazon

Best Branched Chain Amino Acid BCAA Supplements For Building Muscle

Best Fitness Watches With Heart Rate Monitor

Best Fish Oil Supplements For Bodybuilding

Best Spin Bike On The Market For Home Use

Best Stair Climber To Buy For Home Use - StairMaster SM5 StepMill

34 Best Organic Grass Fed Cold Pressed Whey Protein Concentrate

29 Best Whey Protein Powder For Building Muscle

Top 41 Pre Workout Supplements Without Sucralose

7 Healthiest Whey Protein Powder On The Market

Is Turkey Good For Building Muscle?

Is Whey Protein Good For Building Muscle?

Is Salmon Good For Building Muscle?

Is Chicken Good For Building Muscle?

Are Hamburgers Good For Bodybuilding?

Battle Of The Sexes — The Difference Between Male And Female Fat Metabolism

12 Best Foods For Bulking Up For Bodybuilding

9 Best Protein Foods For Bodybuilding

How To Bulk Up Fast Hardgainer

Is Oatmeal Good For Bodybuilding?

13 Best Glutamine Powder Supplements On The Market

Are Kidney Beans Good For Bodybuilding?

7 Natural Ways To Lose Stomach Fat

Can You Build Muscle Mass With Calisthenics?

How To Get Big Muscles Fast Bodybuilding - 7 Tips

Skinny Guys Guide To Getting Big

Are Protein Shakes Necessary After Workouts?

Are Bananas Good For Muscle Recovery?

12 Muscle Building Mistakes To Avoid

Overtraining and Muscle Growth

Tuna Burger Recipe Using Canned Tuna

What Supplement To Take After Workout?

Are Eggs Good For Building Muscle?
Best Natural Gas Grills Under $1000

Top 10 Supplements For Muscle Cramps

Best Super Greens Protein Powder

Best Dextrose Powder Supplement For Post Workout

Best Fermented Cod Liver Oil To Buy

Best Deep Tissue Massage Chair

Whey Casein Egg Protein Powder Blend Without Sucralose

Best Whole Food Vitamin C Supplement To Take

Best Home Pull Up Dip Station

Best Canned Protein Foods For Building Muscle

Best Paleo Protein Powder

High End Treadmills For Home Use For Sale

6 Best Time Release Protein Powder

11 Natural Whey Protein Sweetened With Stevia

6 Best Natural Post Workout Supplements For Muscle Gain

Best Omega 3 Supplements To Buy

Best Nitric Oxide NO2 Pre Workout Supplements On The Market

Best Liquid Egg Whites To Buy

Best Shoes For Weight Training and Cardio

8 Weight Gainers With Most Calories

Best Folding Treadmills For Home Use Under $1000

The Best Protein Powder For Muscle Gain

6 Whey Protein Without Sweeteners

12 Best Egg White Protein Powder Unflavored | With Stevia

Weight Gainer Without Sucralose

Top 30 Whey Protein Isolate Without Sucralose

Top 12 Casein Protein Without Artificial Sweeteners | Sucralose

Natural Protein Powder For Muscle Building

Is Casein Protein Good For Building Muscle?

8 Simple Tips To Lose Weight In 10 Days

Is Pasta Good For Bulking?

Are Fruits Good For Bodybuilding?

How to Get Ripped and Big in 3 Months

3 Cardio Machines That Burn The Most Calories

Are Muscle Building Supplements Good or Bad?

Are Drop Sets Good To Build Muscle Fast?

Eating Whole Foods vs Supplements

10 Ways To Increase Muscle Mass

Bodybuilding Supplements For Sale

Are Carbs Good For Muscle Building?

Is Red Meat Good For Building Muscle?

6 Meals A Day For Muscle Gain

13 Best Creapure Creatine Monohydrate Powder On The Market

Best Home Gym For The Money

What Is The Best Treadmill To Buy For Home Use?

Bowflex Revolution Home Gym For Sale

Bowflex SelectTech 1090 Adjustable Dumbbell For Sale

What Whey Protein Is Best For Me?

What Supplements Should I Take To Build Muscle Fast?

Building Muscle Without Weights Workout - 12 Exercises

Body Building Products