The Powerful 91 Gram Protein shake recipe

Protein shake recipe

91 grams protein shake recipe… isn’t this too good to be true type of situation, but don’t worry it’s true.

The amount of calories in it makes this easy for me to say it can be called a weight gain protein shake recipe. You’ll know the number of calories at the end of the article with other nutritional values.

You may have heard throughout your gym/workout life that for “every kilogram of your body-weight you need 0.8 grams of protein”. That’s the basic requirement so that you don’t fall sick, but what if your goal is to build muscle or gain weight?

To increase muscle mass, and be physically fit, and to live healthy life your protein intake should be from 1.3 to 1.6 grams of protein per kilogram of your body weight.

It’s been proven from time to time that our daily meal does not fulfill our body’s protein requirement, and if your goal is to increase muscle mass or to be physically fit that task is hard especially if you’re a vegetarian like me that’s why there are so many protein powder option, and in your favorite flavors too. It’s good but it’s not good as the lighting bolt containing 91 grams of protein in just one shake.

The good news within 15 minutes you can make this protein shake recipe for yourself. It’s like finding water in a desert after all hope being lost or it’s just me exaggerating.

Why protein is necessary?

Muscle is mostly made from protein, and they keep breaking and rebuilding themselves. While you work out this muscle-breaking process takes place (not literally) so your body needs to synthesize more protein than it’s losing. Without enough protein, it can cause in muscle loss which is a nightmare for anyone trying to build or any other physically fit person.

The best time to consume protein?

Fitness enthusiasts say’s “the best time to consume protein is after a workout, within a half-&-hour or so”, but there isn’t any research supporting this theory. Think of your body as a very complex machine, a machine that knows what to do & when to do it.

So it good to consume protein in the morning or at night?

I prefer the night, and the particular reason for that is when you consume protein at night that sleeping/resting time period would be used by your body for better absorption of protein while in the early morning that protein will be used to produce energy that will keep you going for the day.

So let’s begin with our 91 gram protein shake recipe

I think drink/shake is the best way to get the required nutrients into your body. One thing that I like about the homemade DIY recipes is that you choose what to add, and what not to. Before we begin I will let you know this protein shake recipe is not full protein, with the protein you will be in-taking carbohydrates, and fat too. In simple words it’s biryani with elachi (Indian food joke).

Ingredients with their basic nutritional value

  1. Soya Chunks (80 grams)

Don’t get greedy and take soya chucks more than 80 grams the particular reason for that is “Consuming soya products in excess can increase the estrogen levels in the body,” In short for man excess of these hormones lead to man-boobs, and for female bloating, acne, and weird mood swings.

  • Protein – 41.6 grams
  • Carbohydrates – 26.4 grams
  • Fat – 0.4 grams
  • Fiber – 10.4 grams

2. Peanut Butter (20 to 2.5 grams or 1.5 full tablespoons)

  • Protein – 4.9 grams
  • Carbohydrates -5.5 grams
  • Fats – 10.8 grams
  • Fiber -1.3 grams

3. Your favorite protein powder (1 to 1.5 scoop)

Any usual protein powder available in the market offers 22 to 26 grams of protein per scoop if more that’s good for you, and that would bring you close to 100 grams of protein shake.

If you take 1.5 scoops of protein it will have around 36 grams of protein… Woah!!!

4. Oats  (3 tablespoons)

  • Protein – 2 grams
  • Carbohydrates – 9.1 grams
  • Fats – 1.1 grams
  • Fiber – 1.6 grams

5. Almond (10 almonds medium size)

  • Protein – 2.5 grams
  • Carbohydrates – 2.6 grams
  • Fats – 6 grams
  • Fiber -1.5 grams

6. Walnut  (5 whole walnuts)

  • Protein -3.3 grams
  • Carbohydrates – 2.2 grams
  • Fats – 13.6 grams
  • Fiber 1.4 grams

7. Banana (2 medium-sized banana)

You can add guava it’s the best protein-enriched fruit, but I prefer banana.

  • Protein – 2.4 grams
  • Carbohydrates -55 grams
  • Fats – 0.6 grams
  • Fiber – 3.6 grams

8. Yogurt (2 small bowls)

  • Protein – 9.3 grams
  • Carbohydrates – 9 grams
  • Fats – 12 grams

9. Chia seed or flax seed ( 1 tablespoon)

Both chia & flax seed have similar nutritional value. They both offer 2 grams of protein per tablespoon

10. Honey or jaggery (Optional)

If you’re someone who likes sweet, and won’t be able to drink this unsweetened protein shake. Honey and jaggery will act as a cure for that problem.

protein shake recipe
91 grams protein shake recipe

Now the Recipe

  • First let water and soya chunks (80 grams) boil in a bowl, till soya chunks soften. Take a one soya chunk to check if it is soft enough to be blended by pressing it with your finger if yes then drain them.
  • Make sure to squeeze them so remove excess of water in soya chunks.
  • Make sure you have a power full blender to mix them all.
  • Cut soya chunks into small pieces that would make it easy to be a blend.
  • Put soya chunks into your blending jar.
  • Add 2 bowls of yogurt into the jar, and now my favorite part add whatever you want to add from the ingredients don’t get carried away.
  • This point is to confirm that you have added these all ingredients into your blending jar such as chia or flax seeds (1 tablespoon), banana (2 bananas), walnut (5 whole almond), almond (10 almonds), oats (3 tablespoons), protein powder (1 to 1.5 scoop), and peanut butter (20 to 2.5 grams or 1.5 full tablespoons).
  • Blend it till you can see a godly protein shake.

Blending these all ingredients will make you about 2 to 3 glasses of shake, so drink it don’t leave a single drop in the jar.

Note – If the shake is thick, and you can feel the crumbs add 1 more bowl of yogurt so it can properly blend the ingredients, and it will be easy to drink. If you like your drink thick avoid this note. You can eat this if protein shake is thick enough you just need a spoon.

Total nutritional value of Protein shake

The total calories content of this protein shake recipe would amount to somewhere near 1200 calories to be exact 1133 calories. It’s going to help you in weight gaining process that’s obvious, but if you want to shred but your’re in need of protein I would suggest to cutting down calories in your other meals throughout the day.

  • Protein – 91 grams (This protein value will change if you take 1.5 scoops of protein powder from 91 to 102.5 grams)
  • Carbohydrates – 114.8 grams
  • Fat – 49.5 grams
  • Fiber – 23.8 grams

If you like this protein shake recipe and want other good health drink recipe. Don’t worry I got you, bro.

This drink will take care of your daily protein requirement, I take this drink at night for better absorption of protein, muscle recovery, and all the nutritional value keeps me full. Do tell me if you liked this protein shake recipe in the comments.