A homemade protein shake starts with an identifiable protein source. Banana, oat drink or sporty branding alone does not make a beverage high in protein. Our recipe idea uses quark and milk; a plant-based alternative should be selected according to its actual declaration.
A recipe idea for one large or two small glasses
| Ingredient | Amount | Role in the recipe |
|---|---|---|
| Plain quark | 150 g | Protein source and creamy texture |
| Pasteurized milk | 200 ml | Liquid and another protein source |
| Peeled banana | Approximately 50 g | Fruit flavor and sweetness |
| Water | Add a little as needed | Adjust the desired drinking consistency |
Add the liquid first, followed by quark and banana pieces, to a suitable blender. Blend according to the appliance instructions until uniform. Add a little water if needed. Prepare fresh and drink promptly; appropriate refrigeration is required for transport.
Calculate the protein amount yourself
A calculation using explicitly assumed label values: if the quark contains 12 grams of protein per 100 grams, 150 grams supplies 18 grams. At 3.4 grams of protein per 100 milliliters of milk, 200 milliliters supplies another 6.8 grams. Together, these two ingredients provide 24.8 grams; the banana's small contribution is not included. Use your own package values for your drink.
If the mixture is divided between two glasses, each contains only half that calculated amount. A larger portion is not automatically more appropriate for everyone. The complete diet and specific goal remain important. The German Nutrition Society treats protein provision as a question of amount and food selection, not an obligation to drink shakes. [1]
Plant-based and lactose-free variations
A suitable soy yogurt and soy drink can provide a starting point for a plant-based version. Check their protein declarations afresh; the quark-and-milk example does not apply. Texture and flavor may differ too.
Lactose-free dairy products are not automatically free from milk proteins. Milk-protein allergy therefore requires another choice. BZfE explicitly distinguishes these two problems. [2]
What the shake does not need to do
It is a practical way to combine foods, not a necessary part of every workout or an automatically complete meal replacement. Raw eggs are unnecessary for this recipe idea. When protein or fluid intake is medically specified, the mixture must fit the individual plan.
Frequently asked questions
Do I need extra protein powder?
Not for this recipe idea. First consider the protein already present.
Are the 24.8 grams a guaranteed product value?
No. The calculation uses assumed label values for two ingredients.
Does the same calculation apply to plant-based drinks?
No. Calculate from the actual declarations of the products used.
Must I drink the whole shake at once?
No. The mixture can be divided into two smaller portions.
Further reading
Putting sports supplements in context and making a milkshake for enjoyment.
Sources
Editorially updated: September 27, 2026. Our own recipe idea with illustrative nutrient values, not an individually calculated nutrition plan.
