How to Make a Peanut Butter Banana Energy Shake - Step To Health
 

How to Make a Peanut Butter Banana Energy Shake

In this article, we're going to teach you how to prepare a special shake for athletes that can help build muscle, in addition to providing the necessary energy to face workouts.
How to Make a Peanut Butter Banana Energy Shake

Last update: 20 October, 2021

This peanut butter banana energy shake will provide a large number of essential nutrients and calories needed for your activities. It’s a recipe that’s great for athletes. In addition, it’s simple to make!

It should be noted that, in the case of sedentary people, it’s important to maintain moderate calorie intake throughout the day so as not to lose energy balance. Therefore, the recipe that we’re going to teach you is not very suitable for sedentary lifestyles, since it exceeds the needs of someone who doesn’t practice sports.

Peanut Butter Banana Energy Shake

Before we dive into the preparation, we want to tell you about some of the benefits of this energy shake. The presence of nuts as one of the main ingredients guarantees a high supply of unsaturated fatty acids. These are necessary for the proper functioning of the cardiovascular system.

According to a study published in The Cochrane Database of Systematic Reviews, the fatty acids of the omega 3 series can modulate inflammation in the body, which has a positive impact on heart health. Nuts are a source of this class of nutrients.

On the other hand, bananas concentrate a large amount of potassium. This element can help modulate blood pressure, according to research published in the International Journal of Cardiology.

You may also be interested in: Papaya salad, a quick and delicious recipe

Ingredients

  • 200 milliliters of milk
  • Ice cubes
  • 1 banana
  • 30 grams of peanut butter
  • 1 teaspoon of pure cocoa powder

Step-by-step instructions for this peanut butter banana energy shake

The preparation of this shake is very easy.

The first thing to do is peel the banana and chop it.

Then, place it in the glass of a blender with the rest of the ingredients. It must be a powerful appliance, as it’ll have to be able to break up the ice cubes, as well.

Then, blend for 5 minutes until the mixture is smooth. 

Once the time has passed, serve it and consume it right away. Otherwise, it may start to spoil In any case, as long as it’s kept covered and cold, the shake can last a few hours without significant alterations from a nutritional point of view.

When serving it, you can add a little more cocoa powder as a decoration. It’s also great with cinnamon in the recipe. This spice provides flavor and adds phytonutrients with an antioxidant capacity to increase insulin sensitivity.

A Variation: Peanut Butter Oatmeal Power Shake

An excellent complement to the recipe that we’ve just shared is oatmeal. This grain has a large amount of fiber. This element is capable of delaying the rate of absorption of carbohydrates.

At the same time, the beta-glucans in oats have been shown to improve digestive health, thanks to the effect they have on the microbiota. They ferment within the digestive tract, serving as an energetic substrate for the bacteria that inhabit it.

Oatmeal improves the texture of a banana and peanut butter energy shake as well as its flavor. It’s a sensational complement (although it must be well-crushed!).

Including it in the recipe is very simple:

Just add 40 grams of natural oat flakes to the blender when you add all of the ingredients. However, remember that you may need to blend it a little longer to ensure the grain is broken up.

Make this energy-boosting shake

As you’ve seen, making the shake is very simple and fast. It provides a significant amount of nutrients, since the ingredients that compose it have quality carbohydrates, proteins, and fats inside.

Of course, it must be taken into account that it’s a food with a high energy density. Introducing it into the diet of a sedentary person could cause an imbalance, which would translate into weight gain.

Anyway, if you do sports frequently, you can prepare it more often without fear of weight gain. It can even help build muscles!

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  • Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, Deane KH, AlAbdulghafoor FK, Summerbell CD, Worthington HV, Song F, Hooper L. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2018 Jul 18;7(7):CD003177. doi: 10.1002/14651858.CD003177.pub3. Update in: Cochrane Database Syst Rev. 2018 Nov 30;11:CD003177. PMID: 30019766; PMCID: PMC6513557.
  • Filippini T, Violi F, D’Amico R, Vinceti M. The effect of potassium supplementation on blood pressure in hypertensive subjects: A systematic review and meta-analysis. Int J Cardiol. 2017 Mar 1;230:127-135. doi: 10.1016/j.ijcard.2016.12.048. Epub 2016 Dec 21. PMID: 28024910.
  • Jayachandran M, Chen J, Chung SSM, Xu B. A critical review on the impacts of β-glucans on gut microbiota and human health. J Nutr Biochem. 2018 Nov;61:101-110. doi: 10.1016/j.jnutbio.2018.06.010. Epub 2018 Aug 10. PMID: 30196242.