Pedidos Administracion

The protein shakes

Los batidos de proteínas

How many times have you heard of protein shakes? Have you ever tried any? Do you know its benefits? And finally, would you know how to make one yourself?

Protein shakes are a popular way to supplement your diet and can provide several health and wellness benefits. Some of the potential benefits of protein shakes include:

  1. Increased protein intake, especially for those who may have difficulty getting enough protein from food alone. Proteins are essential for building and repairing tissues, including muscle, bone, skin, and hair, and are required for a number of important functions in the body.
  2. Support muscle recovery: Protein shakes can be beneficial for muscle recovery after exercise and reduce pain in case of suffering.
  3. Satiety and appetite control: Proteins are known for their ability to help maintain satiety and control appetite. Protein shakes can be a convenient option for a snack or as part of a meal, as they can help keep you energized and feel full longer.
  4. Helps in building muscle mass: For those looking to build muscle mass, protein shakes can be a useful tool. Protein is essential for muscle protein synthesis, which is the process by which muscles repair and grow after exercise.

Below we leave you with a delicious recipe so you can make your own protein shake at home.


  • 1 cup of milk (it can be cow's milk, almond milk, soy milk or another milk of your choice)
  • 1/2 cup of Greek yogurt (it can be regular yogurt or fat-free yogurt, depending on your preferences)
  • 1 tablespoon peanut butter (no sugar added)
  • 1 tablespoon unsweetened cocoa powder
  • 1 teaspoon honey (optional)
  • 1 Teaspoon vanilla extract
  • 1/2 ripe banana (optional)
  • ice to taste


  1. In a blender, add the milk, Greek yogurt, peanut butter, cocoa powder, honey (if using), vanilla essence, and banana (if using).
  2. Add some ice cubes for a cool and creamy texture.
  3. Blend all the ingredients at high speed for about 30 seconds or until you get the desired consistency.
  4. Serve in a tall glass and enjoy your delicious homemade protein shake.

Enjoy your delicious homemade protein shake!

It is important that you know when it is best to take these shakes. The situations that most require it are the following: after exercising, as part of a breakfast or snack, in some cases, between meals, and finally, as part of a high-protein diet.

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Noelia Martínez