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.
- 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
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