15 Best Homemade Protein Shakes For Muscle Building In India

Have you just finished your workout session? Then your body must be craving calories. Right? Well, this is the peak time to provide your body with a good amount of protein. It helps you in recovering your muscles and gaining lean muscle. So, instead of taking protein powders, try these 15 easy-to-make homemade protein shakes for muscle building. 

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Protein is an essential micronutrient for everyone. You may be on a weight loss journey, or on a weight gain journey, or you may want to gain lean muscle- in each case you always need a high protein and healthy diet. But if you get bored of the same types of diet, then it’s time for a change. But according to your fitness goal, you should also be careful about the nutrients and calories.

Well, the solution is here. In this article we have come up with the best homemade protein shakes for muscle building that provides you with all the essential nutrients with taste. 

Q. Why Choose Homemade Protein Shakes?

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Like all other nutrients, protein is essential for our body. Everyone should consume at least 1 gram of protein per kilo of his body weight. But if you are a gym-goer, then your body’s need for protein increases for muscle recovery. Moreover, an intense workout drains a lot of energy. So, you should always consume a well-balanced diet after a workout that gives you 15 grams to 25 grams of proteins as well as sufficient calories.  

Homemade protein shakes contain all the macronutrients with a good amount of calories that you need after working out. Moreover, they are made of natural ingredients and are totally safe. So if you want a well-balanced healthy diet with taste as your post-workout meal, nothing else can be better than homemade protein shakes. 

Q. Which Homemade Protein Shakes Are Best For You?

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Here, in this article, we have listed the 15 best homemade protein shakes for muscle building. But you might think which one is best for you? Right? Well, It totally depends upon your fitness goals. 

If you are in the weight gaining phase then you must be on a calorie surplus diet. Therefore, you can choose any recipe from homemade protein shakes for weight gain. These protein shakes are a little high in calories that are suitable for your diet chart. 

However, if you want to lose weight, then you must be on a calorie deficit diet. Right? Do not worry about it. There are lots of homemade protein shake recipes that we have also listed here. These protein shakes contain a good amount of protein, but lower in calories, allowing you to stay within your daily calorie limit. Hence you can choose one of the best protein shakes for weight loss as a post-workout meal.  

15 Simple Homemade Protein Shakes For Muscle Building In India :

Here we are listing 15 simple homemade protein shakes for muscle building in India. According to your need for calories, we divide these homemade protein smoothies into two categories – homemade protein shakes for weight gain and homemade protein shakes for weight loss. Choose a homemade protein shake recipe according to your fitness goal from the list.

# Best Homemade Protein Shakes For Weight Gain : 

1. Banana-Peanut Butter Protein Shake : (Protein: 23 grams)

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In our list of 15 simple homemade protein shakes for muscle building in India, a banana-peanut butter protein shake comes first. It contains the perfect amount of protein, carbohydrates, and healthy fats that your body needs just after an intense workout session. Add this homemade protein smoothie to your diet chart as your post-workout meal and grab its goodness. 

  • Ingredients: 
  1. 1 medium-size banana
  2. 1 cup of greek yogurt
  3. 1.5 tablespoons of peanut butter
  4. 1 tablespoon of chia seeds
  5. Cocoa powder
  • Procedure:
  1. Add banana, peanut butter, and Greek yogurt to a blender.
  2. Then blend them well until it becomes a thick smoothie.
  3. Finally, add chia seeds and a pinch of cocoa powder on the top.
  4. Your delicious homemade protein shake is ready for you. 
  • Nutritional Values:
  1. Calories: 650 calories
  2. Protein: 23 grams
  3. Carbohydrates: 56.2 grams
  4. Healthy fats: 38 grams
  5. Fiber: 8 grams

2. Blueberry, Oatmeal, And Chia Seeds Milk Shake : (Protein: 23.5 grams)

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If you are looking for the best homemade protein shakes for weight loss, then blueberry, oatmeal, and chia seeds milkshake can be the best pick for you. It contains a lot of nutrients and provides you with a good amount of protein. Moreover, it contains high amounts of calcium to keep your bones healthy.

  • Ingredients: 
  1. Double Toned Milk (2 cups)
  2. Blueberry (½ cups)
  3. Oatmeal (2 tablespoons)
  4. Peanut Butter  (1 tablespoon)
  5. Chia Seeds (1 tablespoon)
  6. Honey (1.5 tablespoons)
  • Procedure:
  1. Put all the ingredients in a blender.
  2. Blend them well to make a smooth and thick shake.
  3. Add some crushed ice to it if you want.
  4. That is all. Enjoy one of the best homemade protein shakes for muscle building. 
  • Nutritional values:
  1. Calories: 490 calories
  2. Protein: 23.5 grams
  3. Carbohydrates: 58.6 grams
  4. Healthy Fats: 19.9 grams
  5. Fiber: 7 grams

3. Alphonso Mango And Greek Yogurt Homemade Protein Shake : (Protein: 22.3 grams)

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Who does not like mangoes? Everyone does. Right? So, let’s make an alphonso mango and almond milk protein shake that is as beneficial as it tastes. The carbohydrates in mangoes help you to refuel your body. The protein present in this homemade protein smoothie will recover your muscle. Let’s quickly check out the recipe. 

  • Ingredients: 
  1. Alphonso mango (1 cup chopped)
  2. Greek Yogurt ( 1 cup)
  3. Chia Seeds (2 tablespoons)
  4. Cashew Nuts ( 1 oz)
  • Procedure:
  1. Add greek yogurt, cashews and chopped alphonso mangoes in a blender.
  2. Blend them well to make a thick smoothie.
  3. Add chia seeds and stir it well.
  4. Your delicious homemade protein shake is ready for you. Enjoy!
  • Nutritional Values: 
  1. Calories: 650 calories.
  2. Protein: 22.3 grams.
  3. Carbohydrates: 58 grams.
  4. Healthy Fats: 38 grams.
  5. Fiber: 10.5 grams

4. Chocolate Protein Shake : (Protein: 19 grams)

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This protein shake is both healthy and tasty. It can give you the required energy and macronutrients just after having a heavy workout. This sweet, tasty homemade protein shake for weight gain can instantly boost your mood. Therefore, replacing the post-workout meal with a chocolate protein shake can be a good option for you.

  • Ingredients:
  1. Apple (1 pcs, Chopped)
  2. Greek Yogurt (1 cup)
  3. Dates (2 pcs)
  4. Cocoa Powder ( 1 tablespoon)
  5. Almond Butter ( 1 tablespoon)
  6. Grated Dark Chocolate (1 tablespoon)
  • Procedure:
  1. Put chopped apple, greek yogurt, dates, almond butter and cocoa powder in a blender.
  2. Blen these ingredients well.
  3. Now pour it in a glass and garnish with grated dark chocolate.
  4. Stir the mixture and drink up. 
  • Nutritional values:
  1. Calories: 620 calories. 
  2. Protein: 19 grams.
  3. Carbohydrates: 60 grams.
  4. Healthy Fats: 32 grams.
  5. Fiber: 11.3 grams.

5. Almond Butter, Banana, And Blueberry Smoothie : (Protein: 20 grams)

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Almond Butter, Banana, and Blueberry Smoothie is another healthy and tasty protein smoothie among the best homemade protein shakes for weight gain. This smoothie is rich in macronutrients as well as micronutrients. Hence, using this homemade protein smoothie as a post-workout meal is beneficial for your muscle-building goal. 

  • Ingredients:
  1. Almond Butter ( 2 tablespoons)
  2. Banana ( 1 piece)
  3. Greek Yogurt ( 1 cup)
  4. Blueberry(1 cup)
  • Procedure:
  1. Blend well all the ingredients in a blender until it becomes a thick smoothie.
  2. Pour it in a glass and your super nutritious homemade protein shake is ready. Enjoy!
  • Nutritional values:
  1. Calories: 600 calories
  2. Protein: 20 grams
  3. Carbohydrates: 52 grams
  4. Healthy Fats: 35 grams
  5. Fiber: 7.7 grams

6. Raspberry And Banana Vegan Protein Shake : (Protein: 25 grams)

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Raspberry and banana protein shake is completely vegan and full of nutrients such as iron, calcium, and antioxidants. This protein smoothie provides 25 grams of protein and thus it can be proved as one of the best homemade protein shakes for muscle building. Moreover, it provides 490 calories, which is enough to replace your post-workout meal. So, what are you waiting for? Let’s make this delicious homemade protein smoothie. Here is the recipe for you.

  • Ingredients:
  1. Raspberries ( ½ cup)
  2. Banana ( 1 piece, medium size)
  3. Almond Milk (1 cup)
  4. Almond Butter ( 2 tablespoons)
  5. Flaxseeds (1 tablespoon ground)
  6. Hemp Protein Powder (1 serving, 30 grams)
  7. Water (¼ cup)
  • Procedure:
  1. Toss all the ingredients except water into a blender and blend them well.
  2. When you get a thick smooth shake add some water to adjust its thickness. 
  3. Stir it well and drink it. Isn’t it tasty? Yes, right? 
  • Nutritional values:
  1. Calories: 490 calories
  2. Protein: 25 grams
  3. Carbohydrates: 49 grams
  4. Healthy Fats: 25 grams
  5. Fiber: 20 grams 

7. Hot-chocolate And Cashew Homemade Protein Shake : (Protein: 18 grams)

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This succulent homemade protein shake is a good replacement for your post-workout meal. It gives you enough calories that you have lost in your workout. Moreover, this homemade protein smoothie is a good source of protein, carbohydrates, and healthy fats. It also contains good amounts of calcium that keep your bones healthy. Let’s check out how to prepare hot chocolate and cashew protein shake.  

  • Ingredients:
  1. Full Fat Milk (1.5 cups)
  2. Cashews (10 – 12 pieces)
  3. Grated Dark Chocolate (2 tablespoons)
  4. Banana (1 piece)
  5. Cocoa Powder (2 teaspoons)
  • Procedure:
  1. Take full-fat milk, cashews, grated dark chocolate, banana, and cocoa powder in a blender.
  2. Bend all the ingredients well to make a smooth and thick shake.
  3. Pour it into a glass and drink it. 
  • Nutritional values:
  1. Calories: 570 calories.
  2. Protein: 18 grams.
  3. Carbohydrates: 60 grams.
  4. Healthy Fats: 29 grams.
  5. Fiber: 5.3 Grams

8. Almond-Coconut Protein Shake : (Protein: 24 grams)

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Almond-coconut protein shake contains almond, milk, coconut, and flax seeds as key ingredients. These ingredients provide protein, omega 3s, carbohydrates, and other micronutrients. Therefore, if you are looking for homemade protein shakes for weight gain that can replace your post-workout meal, then this is one of the best. Besides 680 calories, this homemade protein smoothie also gives you 24 grams of protein, which helps you in muscle building. 

  • Ingredients:
  1. Almond (10 – 12 pieces)
  2. Dried Coconut (½  cup)
  3. Double Toned MIlk (2 cups)
  4. Flaxseeds (2 tablespoons ground)
  5. Honey (1 tablespoon)
  6. Cinnamon Powder (1 tablespoon)
  • Procedure:
  1. Soak almonds and coconut in water for at least 7 hours.
  2. Remove the water and blend them to make a powder of it.
  3. Then add 2 cups of double-toned milk and blend them until it becomes a thick shake.
  4. Pour it in a glass and add flax seeds, honey, and cinnamon powder. Mix them well.
  5. Your homemade protein shake for muscle building is ready to drink. Enjoy!
  • Nutritional values:
  1. Calories: 680 calories.
  2. Protein: 24 grams.
  3. Carbohydrates: 55 grams.
  4. Healthy Fats: 40 grams.
  5. Fiber: 11.1 grams.

9. Chia Seeds, Ragi, And Banana Protein Shake : (Protein: 16 grams)

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Chia Seeds, Ragi, and Banana Protein Shake come next in our list of 15 best homemade protein shakes for muscle building in India. With 16 grams of protein content, this homemade protein shake gives you 550 calories. Apart from these, this protein smoothie helps to improve your hemoglobin level. So, if your goal is muscle building then it can be a good replacement for your post-workout meal. 

  • Ingredients:
  1. Banana (2 pieces, small size)
  2. Almond (6 to 8 pieces)
  3. Milk (1 cup)
  4. Sprouted Finger Millet Powder or Ragi Powder (3 tablespoons)
  5. Flaxseeds (1 tablespoon)
  6. Powdered Jaggery (1 tablespoon)
  7. Warm Water (¼ cup)
  • Procedure:
  1. Toss almonds and chia seeds in a blender and blend them until you get a smooth powder.
  2. Then add banana, ragi powder, flax seeds, jaggery powder, and warm water into the blender and blend them well again.
  3. When you get a thick shake, pour it into a glass and drink it. 
  • Nutritional values:
  1. Calories: 550 Calories.
  2. Protein: 16 grams.
  3. Carbohydrates: 84 grams.
  4. Healthy Fats: 17 grams
  5. Fiber: 7.7 grams.

10. Apple And Oatmeal Protein Shake : (Protein: 25.4 grams)

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Apples are well known for their enormous health benefits. They help you in weight loss and enhance your immune system, digestion, and even gut health. In order to make a nutritious and healthy homemade protein shake, you can use milk, apple, and oatmeal. Moreover, this homemade protein smoothie also gives you a good amount of calories, macronutrients as well as micronutrients that your body craves after an intense workout session. 

  • Ingredients:
  1. Milk (2 cups)
  2. Almond Butter (2 tablespoons)
  3. Oatmeal (3 tablespoons)
  4. Cocoa Powder (1 tablespoon)
  5. Chopped Apple (1 piece)
  • Procedure:
  1. Put chopped apple, oatmeal, almond butter, and 2 cups of milk in a blender and blend them well.
  2. When it becomes a smooth and thick shake pour it into a glass.
  3. Then add some cocoa powder.
  4. Your delicious homemade protein shake is ready. 
  • Nutritional values:
  1. Calories: 670 calories.
  2. Protein: 25.4 grams.
  3. Carbohydrates: 57 grams.
  4. Healthy Fats: 37 grams.
  5. Fiber: 12 grams. 

# Best Homemade Protein Shakes For Weight Loss :

11. Hemp Green Protein Shake : (Protein: 16 grams)

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Hemp protein powder is extracted from hemp seeds. Hemp protein powder provides good amounts of protein and dietary fiber. Therefore, hemp green protein powder can be a good option for your post-workout meal. Moreover, this homemade protein shake delivers only 200 calories. Hence this is the best protein shake for those who are on a fat loss diet. 

  • Ingredients:
  1. Hemp Protein Powder (1.5 servings, 45 grams)
  2. Baby Spinach (1 cup)
  3. Sunflower Seeds (1 tablespoon ground)
  4. Salt 
  • Procedure:
  1. Blend the baby spinach in a blender and make a smooth paste of it.
  2. Then pour it in a glass and add hemp protein powder, sunflower seeds and a pinch of salt. 
  3. Stir it well and drink.
  • Nutritional values:
  1. Calories: 200 calories.
  2. Protein: 25 grams.
  3. Carbohydrates: 16 grams
  4. Healthy Fats: 9 grams
  5. Fiber: 13.4 grams

Related Post: 15 Best Vegan Protein Powders In India (100% Plant-Based)

12. Soy-milk And Strawberry Homemade Protein Shake : (Protein: 21 grams)

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If you love the taste of strawberry then soy milk and strawberry protein shake is a good replacement for your post-workout meal. This homemade protein provides 21 grams of protein and a moderate amount of calories. Those who are seeking homemade protein shakes for weight loss can easily pick this recipe.

  • Ingredients:
  1. Soy Milk (2 cups)
  2. Almonds (10 to 12 pieces)
  3. Chopped Strawberries (½ cup)
  4. Cocoa Powder (1 teaspoon)
  5. Melon Seeds (1 tablespoon) 
  • Procedure:
  1. Add soy milk, almonds, chopped strawberries, cocoa powder and melon seeds in a blender and blend them well,
  2. When it becomes a thick smoothie pour it in a glass and add some ice cubes. 
  3. That is all you have to do to make this homemade protein shake. 
  • Nutritional values:
  1. Calories: 400 calories.
  2. Protein: 21 grams.
  3. Carbohydrates: 46 grams.
  4. Healthy Fats: 16 grams.
  5. Fiber: 4.3 grams.

13. Roasted Gram Flour (Sattu) Protein Shake : (Protein: 15 grams)

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If you are on a weight loss journey then roasted gram flour protein shake is a good post-workout meal for you. This homemade protein shake gives you 15 grams of protein and the required amount of carbohydrates and healthy fats. Apart from this, Sattu homemade protein shake is a low-calorie smoothie that also helps you to be within your targeted calorie limits. 

  • Ingredients:
  1. Sattu Powder or roasted gram flour (6 tablespoon)
  2. Lime Juice (½ of lime)
  3. Chopped Coriander (2 tablespoons)
  4. Roasted Cumin Powder (½ tablespoon)
  5. Water (1 cup)
  • Procedure:
  1. Mix sattu (roasted gram flour), chopped coriander, roasted cumin powder and a pinch of salt.
  2. Add one cup of water gradually and stir it well until all the lumps are gone.
  3. Add lime juice and stir it well once again.
  4. Your homemade protein shake is ready. 
  • Nutritional values:
  1. Calories: 250 calories.
  2. Protein: 15 grams.
  3. Carbohydrates: 35 grams.
  4. Healthy Fats: 5 grams.
  5. Fiber: 6.9 grams.

14. Vegan Pea Protein Shake : (Protein: 17 grams)

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If you want a tasty but low-calorie post-workout meal in your weight loss diet plan then Pea protein shake can be the best for you. Pea protein shake is a dairy-free and gluten-free homemade protein shake. This low-calorie homemade protein smoothie is completely vegan and helps you to stay within your daily calorie limit. It provides a good amount of protein that can help you in gaining lean muscle. Therefore, you can use this tasty protein shake as a post-workout meal. 

  • Ingredients:
  1. Homemade Pea Protein (20 grams)
  2. Chopped Strawberries (½ cup)
  3. Almond Milk (1.5 cup)
  4. Jaggery Powder (1 teaspoon)
  5. Nutmeg Powder
  • Procedure:
  1. Toss pea protein, almond milk, chopped strawberries, jaggery powder and a pinch of nutmeg powder into a blender and blend them well. 
  2. Pour the thick shake in a glass and add some ice cubes if you want.
  3. That is all. One of the best homemade protein shakes for muscle building is waiting for your sip.  
  • Nutritional values:
  1. Calories: 170 Calories.
  2. Protein: 17 grams.
  3. Carbohydrates: 12 grams.
  4. Healthy Fats: 6 grams.
  5. Fiber: 4.2 grams. 

15. Cocoa-Almond Milk Shake : (Protein: 14 grams)

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Almonds and coconut are great pairs. Both of them contain healthy fats and a lot of essential nutrients. Moreover, they aid in weight loss. Therefore, by adding almonds and coconuts with milk, you can enhance the taste and nutritional values of your homemade protein shakes for weight loss. This protein shake is low in calories. Hence cocoa almond milkshake can be a good post-workout protein shake for your weight loss journey. 

  • Ingredients:
  1. Double Toned Milk (1 cup)
  2. Cashew Milk (¼ cup)
  3. Grated Coconut (2 tablespoons)
  4. Soaked Almond (10 pieces)
  5. Vanilla Extract ( 1 teaspoon)
  6. Cocoa Powder ( 1 teaspoon)
  7. Dates ( 2 pieces)
  • Procedure:
  1. Take grated coconut, soaked almonds, dates, and a cup of double toned milk in a blender and blend them well.
  2. Now pour the mixture in a glass.
  3. Then add cashew milks, cocoa powder and vanilla extract and stir it well.
  4. That is all. Your homemade protein smoothie is ready.  
  • Nutritional values:
  1. Calories: 360 calories
  2. Protein: 14 grams
  3. Carbohydrates: 31 grams
  4. Healthy Fats: 18 grams
  5. Fiber: 5.2 grams

These were the 15 best homemade protein shakes for muscle building in India. Try these tasty smoothies to get both taste and health simultaneously.  

Bottom Line:

Protein is a must for your body. After weight training, it is required in an increased amount. But you should also provide your body with other nutrients too. These homemade protein shakes for muscle building are a perfect combination of protein, carbohydrates, and healthy fats that your body craves after a workout. Therefore, they can be a healthier as well as tastier option as a post-workout meal. 

Choose one of the best protein shakes from the above list that serves your purpose best. You can also try different homemade protein shake recipes for a change. Work out regularly and add these protein shakes. Also, keep some patience. Eventually, you can see the growth of your muscles. We hope that this article helps you. If you like it, share it with your friends and stay tuned for more.

Disclaimer: This article does not represent the views and opinions of medical professionals. It is solely based on research and reference by the author. It does not offer any medical suggestions or advice.

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