Fitness and Food : 50 Protein Shake Recipes

Drink up.

by Scott Andrew Bird | Follow @scottbird

Filed in : Articles
Tags : allergy, coffee, diet, HIT, protein, water, water consumption, weight gain

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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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

Mocha

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

Chocolate Banana

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

Choc Banana Nut

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

Chocolate Cake

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

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

Peanut Butter Chocolate Truffle

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

Mr. T

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

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

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)

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)

Strawberry Banana

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

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

Banana/Peanut Butter

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

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)

Banana Almond Creme

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

Chocolate Strawberry Blast

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

Blueberry Blaster

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

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

Berry Good

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

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

Strawberry Macadamia

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

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

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

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
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

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

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

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

Pineapple Power

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

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

Raspberry Chocolate

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

Raspberry Rhubarb Magic

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

Tropical Delight

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

Wild Berry Boost

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

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

Pineapple Blast

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

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

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

Vanilla Banana Cream

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

Vanilla Nut

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

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

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

Cherry Ripe

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

Apple Cinnamon

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

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)

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

Egg gainer

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

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

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.

Instead of raw nuts, use a nut butter. 1tbsp nut butter is equal to around 1/2 cup nuts.
Milk can often be used in place of water. Try low-fat, soy or powdered. If you're lactose intolerant, the usual options (such as Lactaid) are fine.
In shakes, frozen or tinned fruit is usually fine in place of the fresh version.
For sweeteners, use honey, Golden Syrup, or stevia.

Tips for Making Protein Shakes

To help get the most out of your shakes :

Extracts of foods such as vanilla, almond and coconut are great for a quick flavour boost. Bananas, strawberries and peanut butter are also great for a flavour hit
For a mocha flavour, use chocolate-flavoured protein powder and add a little coffee
When using nuts or a nut butter, blend it a little by itself; then add the other ingredients
Add some unflavored cocoa powder for a stronger chocolate flavor (without adding fat)
To add protein without diluting the shake - freeze milk in ice-cube trays
For extra creaminess, just add yoghurt or ice-cream
A few drops of mint extract will turn your chocolate shake into a chocolate mint treat
For a delicious eggnog flavour - add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter to a vanilla shake
Frozen fruit adds flavour, and thickens the shake a little. Most fruits freeze reasonably well
If shake is too thick, slowly add water

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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