Fitness and Food : 50 Protein Shake Recipes

Drink up.

Protein Shake Ingredients. Image via Jamie Riehle.Blaine and I will be kicking off 2008 with a series on Fitness and Food - taking a look at the many ways in which diet can support your training. This week, 50 Protein Shake Recipes.

Smoothies, shakes and fruit juices have one thing in common - they're incredibly simple. Throw almost any quantity of milk, nuts, berries, chunks of fruit and protein powder into a blender, mix it up and drink. Chances are it won't be too bad.

Still, some combinations naturally work better than others. Listed below are 50 protein shakes I make on a fairly regular basis. These are the ones that sit well with my own tastebuds and strength-training needs - what combinations have you found that work well?

The list - 50 Protein Shake Recipes. Enjoy.

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  1. Chocolate Peanut Butter Supreme

    2 scoops chocolate protein powder
    375ml/12fl. oz water
    4-6 ice cubes
    1 tbsp heavy cream
    1 tbsp peanut butter


  2. Mocha

    2 scoops chocolate protein powder
    185ml / 6fl. oz water
    4-6 ice cubes
    2 tbsp heavy cream
    185ml / 6fl. oz coffee


  3. Chocolate Banana

    2 scoops chocolate protein powder
    375ml/12fl. oz water
    4-6 ice cubes
    1 banana
    1 tbsp heavy cream


  4. Choc Banana Nut

    2 scoops chocolate protein powder
    1/2 banana (can be frozen)
    1 tbsp cashew butter


  5. Chocolate Cake

    2 scoops chocolate protein powder
    375ml/12fl. oz water
    4-6 ice cubes
    1 tbsp heavy cream
    1 tbsp coconut cream


  6. Chocolate Almond Delight

    2 scoops chocolate protein powder
    375ml/12fl. oz water
    4-6 ice cubes
    12-15 raw almonds (or a tbsp almond butter)
    1/2 tbsp coconut extract
    honey or stevia


  7. Peanut Butter Chocolate Truffle

    2 scoops chocolate protein powder
    4-6 ice cubes
    1 tbsp peanut butter
    500ml/16fl. oz milk


  8. Mr. T

    2 scoops chocolate protein powder
    4-6 ice cubes
    3 egg whites (raw)
    1 banana
    500ml/16fl. oz milk

  9. Peanut Butter And Banana

    2 scoops vanilla protein powder
    100g almond flakes
    1 tbsp peanut butter
    500ml/16fl. oz milk
    1/2 banana (can be frozen)
    1 tbsp honey or stevia


  10. Banana

    2 scoops vanilla protein powder
    4-6 ice cubes
    1 banana
    185ml / 6fl. oz milk
    1 tbsp flaxseed, soy and almond mix
    1 tsp Golden Syrup
    few drops vanilla essence/extract
    1 tbsp low fat natural yoghurt (optional)


  11. Banana-Orange-Strawberry

    2 scoops vanilla protein powder
    6 strawberries, frozen
    1/2 banana, frozen
    185ml / 6fl. oz water
    1/2 cup orange juice
    1 tbsp. skim milk powder
    1 tsp. flax oil (optional)


  12. Strawberry Banana

    2 scoops chocolate protein powder
    185ml / 6fl. oz water
    4-6 ice cubes
    8 strawberries


  13. Super Healthy Honey Banana

    2 scoops vanilla protein powder
    375ml/12fl. oz water
    3/4 cup natural yoghurt
    1 banana
    1 tsp flaxseed oil
    2 tbsp honey or stevia


  14. Banana/Peanut Butter

    2 scoops vanilla protein powder
    185ml / 6fl. oz milk
    1 tablespoon creamy peanut butter
    1/4 - 1/2 banana


  15. Banana-Strawberry Smoothie

    2 scoops vanilla protein powder
    6 strawberries, frozen
    1 banana
    1 tbsp. skim milk powder
    1 1/4 cup water
    1 tsp flaxseed oil (optional)


  16. Banana Almond Creme

    2 scoops vanilla protein powder
    1 banana
    4-6 ice cubes
    185ml / 6fl. oz milk
    10 almonds


  17. Chocolate Strawberry Blast

    2 scoops chocolate protein powder
    4-6 ice cubes
    185ml / 6fl. oz water
    8 strawberries


  18. Blueberry Blaster

    2 scoops vanilla protein powder
    4-6 ice cubes
    185ml / 6fl. oz water
    20-30 blueberries


  19. Orange Vanilla

    2 scoops vanilla protein powder
    4-6 ice cubes
    250ml / 8fl. oz orange juice
    1 tsp vanilla extract
    1/2 banana (can be frozen)
    2-3 frozen strawberries
    1 tsbp honey or stevia


  20. Berry Good

    2 scoops raspberry protein powder
    4-6 ice cubes
    4 strawberries
    15 blueberries
    500ml/16fl. oz milk


  21. Almond Blast

    2 scoops vanilla protein powder
    375ml/12fl. oz milk
    1/2 cup of dry oatmeal
    1/2 cup of raisins
    12 shredded almonds
    1 tbsp peanut butter


  22. Strawberry Macadamia

    2 scoops vanilla protein powder
    1 cup strawberry yogurt
    6 shredded macadamia nuts


  23. Peanut Brittle

    2 scoops vanilla protein powder
    4-6 ice cubes
    1 tbsp sugar-free instant butterscotch pudding mix, dry
    1 tbsp peanut butter
    185ml / 6fl. oz water or milk


  24. The Incredible Hulk

    2 scoops vanilla protein powder
    4-6 ice cubes
    1/2 tbsp sugar-free pistachio pudding mix
    1 mint leaf or a few drops peppermint extract (optional)
    1 few drops green food colouring (optional)
    185ml / 6fl. oz water or milk


  25. Oatmeal Meal Replacement

    2 scoops vanilla protein powder
    1 cup cooked oatmeal
    3 dashes cinnamon
    1/8 cup sugar free maple syrup
    1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
    375ml/12fl. oz water or milk

  26. Cinnamon Roll

    2 scoops vanilla protein powder
    4-6 ice cubes
    1 tbsp sugar-free instant vanilla pudding
    1/4 tsp cinnamon
    1/2 tsp imitation vanilla (or 1/4 tsp extract)
    1 tbsp honey or stevia
    few dashes butter flavor sprinkles or butter-flavor extract
    185ml / 6fl. oz water or milk


  27. Tropical Treat

    2 scoops vanilla protein powder
    185ml / 6fl. oz water
    1/2 banana (can be frozen)
    2 tbsp low fat sour cream
    1 tsp coconut extract
    1 tbsp honey or stevia


  28. Rock N' Roll

    2 scoops vanilla protein powder
    375ml/12fl. oz water
    3/4 cup of natural yoghurt
    1 banana
    1 tsp flaxseed oil
    1 tbsp honey or stevia


  29. Fruit Smoothie

    2 scoops strawberry protein powder
    4-6 ice cubes
    4 large strawberries
    blueberries ( a small handful)
    water (just a few drops)
    1 tbsp honey or stevia


  30. Pineapple Power

    2 scoops vanilla protein powder
    1 cup of pineapple juice
    3 strawberries
    1 banana
    1 tsp yoghurt


  31. High Energy

    2 scoops vanilla protein powder
    375ml/12fl. oz water
    2-3 ice cubes
    10 strawberries (fresh or frozen)
    1 tbsp flax seed oil
    1/2 tsp vanilla extract
    1 tbsp honey or stevia


  32. Raspberry Chocolate

    2 scoops chocolate protein powder
    4-6 ice cubes
    185ml / 6fl. oz milk
    8 raspberries


  33. Raspberry Rhubarb Magic

    1/4-1/2 cup frozen chopped rhubarb
    1/4-1/2 cup frozen raspberries

  34. Tropical Delight

    2 scoops strawberry protein powder
    1 cup mixed berries
    1 cup of orange juice
    4-6 ice cubes


  35. Wild Berry Boost

    2 scoops vanilla protein powder
    4-6 ice cubes
    8 raspberries
    4 strawberries
    15 blueberries
    500ml/16fl. oz milk


  36. Strawberry Cheesecake

    2 scoops vanilla protein powder
    375ml/12fl. oz water
    8 frozen strawberries
    4 tbsp low fat sour cream
    1 tbsp honey or stevia


  37. Pineapple Blast

    2 scoops vanilla protein powder
    4-6 ice cubes
    375ml/12fl. oz water
    1/2 cup pineapple chunks


  38. Blueberry Dream

    2 scoops vanilla protein powder
    375ml/12fl. oz water
    1/2 cup fresh or frozen blueberries
    2 tsp flaxseed oil
    1 tbsp honey or stevia


  39. Peaches and Cream

    2 scoops vanilla protein powder
    185ml / 6fl. oz water
    1 ripe peach
    2 tbsp low fat sour cream
    1 tbsp honey or stevia


  40. Vanilla Banana Cream

    2 scoops vanilla protein powder
    4-6 ice cubes
    185ml / 6fl. oz water or milk
    1 banana


  41. Vanilla Nut

    2 scoops vanilla protein powder
    1/4 cup oatmeal
    1 tbsp cashew butter
    1/2 tsp cinnamon


  42. Vanilla Ice Ice Baby

    2 scoops vanilla protein powder
    4-6 ice cubes
    375ml/12fl. oz milk
    1/2 banana (can be frozen)
    185ml / 6fl. oz water
    1 tsp flaxseed oil


  43. Cottage Cheese and Fruit

    2 scoops vanilla protein powder
    500ml/16fl. oz milk
    4-6 ice cubes
    2 cups no-fat cottage cheese
    1/2 cup non-fat, reduced-sugar vanilla yogurt
    scoop of your favorite fruit
    1 tbsp honey or stevia


  44. Cherry Ripe

    2 scoops vanilla protein powder
    1/4-1/2 frozen banana
    1/4-1/2 cup frozen black cherries


  45. Apple Cinnamon

    2 scoops vanilla protein powder
    1/2-1 cup of chopped frozen apple
    1 tsp cinnamon


  46. Banana-Berry Smoothie

    2 scoops vanilla protein powder
    1/2 pear, cored
    1/2 banana, frozen
    1/4 cup frozen blueberries or frozen mixed berries
    1 tbsp. skim milk powder
    375ml/12fl. oz water
    1/8 tsp. cinnamon
    1 tsp. flax oil (optional)


  47. Apricot Fantasy

    2 scoops vanilla protein powder
    1- 2 small apricots
    4-6 ice cubes
    1/4 cup raw almonds
    1/2 tsp almond extract


  48. Egg gainer

    2 scoops protein powder
    4-6 ice cubes
    4 egg whites
    1 tbsp peanut butter
    185ml / 6fl. oz water


  49. Weight Gainer 1

    2 scoops protein powder
    375ml/12fl. oz water
    1/2 cup raw almonds
    1/2 banana (can be frozen)
    1 tbsp honey or stevia


  50. Weight Gainer 2

    2 scoops chocolate protein powder
    375ml/12fl. oz water
    2 bananas or 2 scoops YAM Power
    3 tbsp peanut butter
    1 tbsp honey or stevia


Substitutions

Out of something? Allergic to it? Just don't like the taste?

Try these.


Tips for Making Protein Shakes

To help get the most out of your shakes :


Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 37) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Facebook, the Daily 'Paper'; and of course his online home. Enjoy.



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