Page Description: If you are very particular about your fitness routine, you must have found by now the importance of nutrition health shakes to aid your workout. As a gym goer, these health shakes are great supplements to your diet to help you easily recover faster from your training.

In this article, we will be discussing some of the nutrition health shakes to aid your workout. Preparing these shakes at home will guarantee that you eat healthy organic shakes to keep your immune system strong. Let’s get to it already!

nutrition health shakes

What is nutrition health shakes?

Nutrition health shakes are beverages that are specially formulated to provide fatty acids, vitamins and minerals, and other essential nutrients. They are drinks that are convenient for people who are unable or don’t have the time to eat meals. They are good sources of protein to aid workout. They come in varieties each with its specific nutritional value, consistency, flavor, and nutrient profiles.

They are often formulated to help meet certain nutrition goals like increased protein and calories. Some are compatible with health conditions like diabetes. Nutrition health shakes are mostly fortified with vitamins and have added sugar to add to their taste.

nutrition health shakes benefits

Benefits of nutrition health shakes

Nutrition health shakes offer several benefits to the body as a whole. Some of these benefits include:

  • Keeping the bones healthy.
  • Help you last longer at the gym.
  • Stimulate fast recovery and enhance muscular endurance.
  • Increases the rate of weight loss
  • Improves glycemic control
  • Increases blood sugar levels.
  • Curbs hunger and boosts metabolism
  • Improves health and well-being
  • Provides lots f nutritional value
  • Provides convenience and saves time preparing meals.

Although research has it that nutrition health shakes are highly beneficial, they are not magic pills that would produce the above results in one night.

example of nutrition health shake

Examples of homemade nutrition health shakes to aid workout

As we have earlier established, one of the best ways to ensure you consume healthy shakes is to make them yourself. There are easy to prepare, safe, and made with natural ingredients. The best part is you can also customize them to suit your needs and taste. Here is a list of nutrition shakes you want to try out before the next time you hit the gym.

  • Peanut butter-banana protein shake
  • Blueberry, almond butter, and banana smoothie
  • Banana, ragi, and chia seeds shake
  • Almond-cocoa milkshake
  • Vegan Raspberry-banana protein shake
  • Almond-coconut protein shake
  • Soy milk-strawberry protein shake
  • Hot chocolate-cashew protein shake
  • Hemp green protein shake
  • Vegan pea protein shake
  • Alphonso mango-almond milk protein shake
  • Oatmeal, blueberry, and chia seeds milkshake protein
  • Oatmeal-apple protein shake
  • Chocolate protein shake
  • Sattu low-calorie protein shake

1.    Peanut butter-banana protein shake

To enjoy the full benefit of this smoothie, you should use it as a post-workout meal as it is a rich source of protein.

Ingredients

  • 2 tbsp peanut butter
  • 2 cups Greek yogurt/almond yogurt
  • 2 medium-sized bananas
  • 1 tbsp chia seeds
  • ½ cup full-fat milk/soy milk
  • Cocoa powder

Method of preparation

1.            Pour the bananas, yogurt, milk, and peanut butter into a blender.

2.            Blend to form a smooth and thick smoothie

3.            Add chia seeds and sprinkle some cocoa powder on top.

2.    Blueberry, almond butter, and banana smoothie

Blueberry contains a high amount of Vitamin C and antioxidants so it is a great plus to almond butter and Greek yogurt-based protein shake.

Ingredients

  • 2 tbsp almond butter
  • 1 cup blueberries
  • 1 cup Greek yogurt
  • 1 banana

Method of preparation

1.            Puree all the ingredients at a high speed in the blender.

2.            Pour into a glass and drink up!

3.    Bananas, Ragi, and chia seeds shake

Ragi(finger millet) contains calcium, dietary fiber, and protein. It will fill your tummy and the Ragi will improve your hemoglobin levels.

Ingredients

  • 6 almonds
  • 3 tbsp sprouted finger millet powder
  • 2 small bananas
  • 1 tbsp chia seeds
  • 1 cup milk
  • 1 tbsp powdered jaggery
  • ¼ cup warm water

Method of preparation

1.            Pour the almonds and chia seeds into the blender and pound them into a smooth powder.

2.            Add the remaining ingredients to the blender and blend on high speed till you get a thick and smooth consistency.

3.            Drink up!

4.    Almond-cocoa milkshake

Coconut and almonds are highly nutritional when they are paired together. When missed with a cup of milk or almond milk, they enhance nutritional value and taste.

Ingredients

  • 10 almonds
  • 2 tbsp grated fresh coconut
  • 2 pitted dates
  • 1 cup milk or almond milk
  • 1 tsp cocoa powder
  • 1 tsp vanilla extract
  • ¼ cup cashew milk

Method of preparation

1.            Blend the almonds, coconut, dates, and milk.

2.            Pour into a glass.

3.            Stir in the cocoa powder, cashew milk, and vanilla extract.

5.    Vegan raspberry-banana protein shake

Everything you need from calcium, iron, protein, and antioxidants is in this protein shake. It is one deliciously rich wholesome meal you will enjoy.

Ingredients

  • 2 tbsp almond butter
  • 1 medium banana
  • 1 cup almond milk
  • 1 tbsp hemp protein powder
  • 1 tbsp ground flaxseed
  • ½ cup raspberries
  • ¼ cup of water

Method of preparation

1.            Pour all the ingredients except water into a bender. Set it on high speed and puree to give a smooth shake.

2.            Add water to adjust its thickness and pulse for some seconds.

3.            Chill and enjoy.

6.    Almond-coconut protein shake

Almonds are a rich source of protein. 20 almonds contain about 5g of protein. Milk also provides a good amount of protein while the flaxseeds will provide you with omega 3s.

Ingredients

  • 20 almonds
  • 2 ½ cups water
  • 2 cups of milk
  • 2 tbsp ground flaxseeds
  • 1 tbsp honey
  • 1 tsp cinnamon powder
  • ½ cup unsweetened dried coconut

Method of preparation

1.            Soak the almonds and the dried coconut in water overnight.

2.            Pour away the water the next morning.

 3.           Blend the coconut and almonds until it forms a coarse powder.

4.            Add milk and blend to get a thick and smooth shake.

5.            Add honey, flaxseed, and cinnamon powder and mix well.

6.            Serve in a glass and garnish with a dash of cinnamon powder.

7.    Soy milk-strawberry protein shake

This is protein shake is both yummy and appropriate for vegans of all ages.

Ingredients

  • 2 cups soy milk
  • 1 tsp cocoa powder
  • 1 tbsp ground almond
  • 1 tbsp ground melon seeds
  • ½ cup chopped strawberries

Method of preparation

1.    Put all ingredients in the blender and blend to form a thick smoothie.

2.    Pour into a glass. You can add two ice cubes to it if you want.

8.    Hot chocolate-cashew protein shake

This protein shake is very delicious it can be used to replace a breakfast meal. Because it contains cashew, it has high caloric value and shouldn’t be taken as a snack.

Ingredients

  • 2-3 tbsps cashew nuts
  • 2 tbsp grated dark chocolate
  • 2 tsp cocoa powder
  • 1 banana
  • 1 cup full-fat milk

Method of preparation

1.    Pour all ingredients into a blender.

2.    Blend into a smooth and thick paste.

3      Pour into a glass cup and drink.

9.    Hemp Green protein shake

Hemp protein is made from hemp seeds. It can be used as a meal replacement protein shake since it is a good source of dietary fiber.

Ingredients

  •  3 tbsp hemp powder
  • 1 tbsp ground sunflower seeds
  • 1 cup baby spinach
  • A pinch of salt

Method of preparation

1.            Put the baby spinach in a blender and blend it into a smooth paste.

2.            Pour in a glass, add hemp powder, salt, and ground sunflower seeds.

3.            Stir the mixture and drink.

10.   Vegan pea protein shake

This protein stake is gluten-free and diary-free loaded with protein. When you add strawberries or blueberries, it enhances the taste and makes the consistency thicker.

Ingredients

  • 3 tbsp pea protein
  • 1 tsp powdered jaggery
  • 1 cup almond milk
  • ½ cup strawberries
  • A pinch of nutmeg powder

Method of preparation

1.    Put all the ingredients in the blender and blend.

2.    Pour it into a glass add 2 ice cubes and drink.

11. Alphonso mango-almond milk protein shake

This is a great post-workout shake because the carbs found in the mango will immediately replenish the carb stores in the body. Chia and almond aid muscle recovery since they provide a good amount of protein.

Ingredients

  • 2 tbsp chia seeds
  • 1 cup chilled Greek yogurt
  • 1 cup chopped Alphonso mango
  • 1 cup almond milk
  • 1 oz. cashew nuts

Method of preparation

1.            Put the chopped Alphonso mango, chilled yogurt, and milk in a blender.

2.            Whiz it and pour it into a glass.

3.            Add the chia seeds and stir well then drink.

12.   Oatmeal, blueberry, and chia seeds milkshake

This is another protein-loaded smoothie that can serve as a protein replacement. It also is one of the best post-workout protein shakes you can consume.

Ingredients

·         2 cups of milk

·         2 tbsp of oatmeal

·         1 tbsp honey

·         1 tbsp peanut butter

·         1 tbsp chia seeds

·         ½ cup blueberries

Method of preparation

1.            Blend all ingredients at a high speed to get a thick and smooth shake.

2.            Add a handful of crushed ice and pulse for a few seconds.

3.            Pour in a glass and enjoy!

 

nutrition health shake drink

Conclusion

Looking forward to your next fitness routine? Now you know how to prepare nutritious protein shakes that will help your body function properly. Protein is a vital element so you should consume foods high in protein. These protein shakes will also rebuild your muscles before and after your workout sessions. Don’t forget to use any of the health shakes as a recovery drink after your next visit to the gym.


References

4 Benefits of a Protein Shake That Will Improve Your Workout

Benefits of nutritional drinks and shakes

All About Nutritional Drinks and Shakes

15 Homemade Protein Shakes – Healthy & Tasty 5-Min Recipes