Protein Shake Recipes - The Ultimate Guide (with 33 Delicious Recipes)

This guide will help you choose the best protein shakes for your goals and show you how to make protein shakes that taste good. When used correctly, these tasty shakes can help you recover from a workout faster and wake up full of energy, fill nutrient gaps in your diet, satisfy your sweet tooth without the sugar, and generally have you feeling fantastic. Not only will you love the results, but we’re also confident you’ll fall in love with your new routine. 

What are Protein Shakes, and How Will They Change Your Body?

Protein shakes are mixed drinks that are high in protein, either because they contain a powdered protein blend or a mix of individual ingredients that are naturally high in protein. That’s a broad definition of protein shakes, but they’re actually much more than this. 

It may seem counterintuitive, but protein shakes are not just about protein. They’re an easy opportunity to get the other essential nutrients your body needs to get stronger, stay healthy, and feel energized - all of which you’ll need while chasing your goals. 

You can use protein shakes to make significant changes to your life, from how you feel to how you look. Typically, elite athletes use protein shakes to help refuel their bodies after a strenuous workout and to speed up recovery. But protein shakes are not just for athletes. 

Even if you are not an athlete, as long as you commit to drinking protein shakes consistently, your physical well-being will improve, and will see changes in your body, and you will feel the difference. 

Protein Shakes Benefits (at Least 5 of These Will Surprise You)

Protein Shakes are packed with benefits. Eating the right things all the time is extremely difficult and requires a lot of discipline, planning, and time, which most busy people simply don’t have. 

The best protein shakes remove the guesswork from nutrition by providing you with the protein and nutrients your body needs. This saves you time by cutting hours out of what you’d spend planning and preparing meals each week. 

There are also so many recipe options that you can have a complete, nutritious diet without the boredom, frustration, hunger and dissatisfaction of an overly-strict eating plan. 

So, what can you expect from using protein shakes? 

If you use protein shakes as a meal replacement and exercise regularly, you can expect to lose weight. If you use protein shakes more than once a day and regularly lift heavy weights, you can expect to gain muscle and bulk up. 

If you use protein shakes and exercise frequently, you can expect to lean out and build lean muscle. If you’re working out regularly, you need to treat yourself like an athlete. Watch what you put into your protein shakes, aim for consistency, and get ready to crush your goals. Here’s how it works:

1 ) Drinking a Protein Shake after a workout is highly beneficial. It helps the body refuel and recover properly. When you work out, you put your muscles under stress, which creates micro-tears. At the same time, you use up energy which depletes the glycogen stores in your liver and muscles. Protein shakes ensure the body has easy access to nutrients after a workout to repair these micro-tears and replenish depleted glycogen stores. This can be the difference between feeling tired, stiff, and sore the day after a workout and being able to train again at your best.

2) Protein Shakes help prevent your body from breaking down muscle tissue. After a workout, your body needs protein and carbohydrates to repair the micro-tears and build stronger muscles that are more adaptable to the stress you’re putting them under. If your body doesn’t get the nutrients it needs, it can go into a catabolic state, which includes breaking down healthy muscle tissue to get nutrients and put them to work. You don’t want to break down the healthy muscle you’ve worked so hard to build, which is why refueling after a workout is so important. 

3) Protein shakes are easy to digest. Your body can quickly absorb protein and other nutrients from a protein shake and get to work repairing the muscle tissue that was damaged during your workout. Also, protein shakes are less likely to irritate your stomach, which makes them an ideal pre-bedtime snack. 

When you’re sleeping, your body is repairing itself and preparing for the next day. A super nutritious and easily digestible snack, before bed gives your body easy access to the key nutrients it needs for growth and repair. This improves your ability to recover fully overnight and wake up feeling energized rather than tired and sore. 

4) Protein shakes are an easy way to get the 20-25 grams of protein your body needs after a workout to start repairing and making new muscle tissue through muscle protein synthesis. 

5) Protein Shakes are convenient and easy to make. They are the perfect choice for busy people on the go. Even if your kitchen isn’t fully stocked, you likely already have the ingredients you need to make many of these delicious protein shake recipes.

6) The best protein shakes are more than just protein. Refueling your body with just protein is like filling up your car at the gas station with just gas. You can drive for a while but eventually you’re going to have a problem. For your car to really be ready, you need to check the oil, the coolant, wiper fluid, brake fluid etc. The same thing goes for your body. Having a protein shake with a complete nutritional profile, helps you replenish all the macronutrients, vitamins, and minerals depleted during your workout (e.g., sodium and potassium lost through sweat). 

7) Protein Shakes can help reduce age-related muscle loss. From the age of 30, we start to lose muscle mass, and the rate of muscle loss only increases with age. Consuming enough protein, and doing resistance-based exercise such as lifting weights, is the best way to slow the rate of muscle loss. Having a protein shake is an easy way to make sure you’re getting enough protein and building muscle rather than breaking it down. Studies have shown adding creatine, glutamine, and Branched Chain Amino Acid (BCAA) blends is the most effective for repairing muscle tissue, and speeding up recovery. Adding a supplement with a blend of these three nutrients to your protein shake can also help to slow age related muscle loss. 

8) Protein Shakes are for both bulking up and slimming down. They are versatile and can easily be customized to suit your needs and goals. What you add to your protein shake can help you gain muscle, lose weight, or simply stay in shape. P2Life’s NutriBoost shake in the recommended dosages is focused on building lean muscle rather than on bulking up, and was developed for sports where having a good power-to-weight ratio is crucial for top performers. However there are many protein shakes, like these, that are specifically focused on building muscle for bulk. This is helpful for sports such as American Football, wrestling and body building. These protein powders typically have a higher Whey content. 

9) Protein Shakes have been exceptionally well researched. We know a lot about protein shakes and their benefits. The trick is finding the right protein powder blend from a reputable company to suit your taste and meet your goals. P2Life has researched, tested and iterated its formulas for over 40 years, and has earned the trust of elite level athletes and coaches alike. 

10) Protein Shakes can help solve the nutrient gap you most likely have in your diet. Getting all the nutrients your body needs daily is no small feat. It requires planning, shopping, and extensive meal-prepping. If you’ve gone to a nutritionist, had a meal plan specially formulated for you, and strictly adhered to it, then you’re probably alright. But that’s simply not realistic for most people. Protein Shakes, especially those with a complete nutritional profile are an easy way to fill in the nutritional gaps in your diet. They’re also highly beneficial for vegetarians who may be worried about getting enough protein. 

11) Protein Shakes can help you feel full for longer. Strict diets can often leave you feeling hungry and unsatisfied. Healthy fats and fiber are easy to add to a protein shake, and as they take longer to break down, they’ll leave you feeling full and satisfied longer. 

12) Protein shakes can satisfy your sweet tooth without added sugar. You’d be surprised by how much a well-made protein shake can taste like a dessert just by using healthy ingredients. 

Now that you’ve heard about the benefits protein shakes can provide, you might feel tempted to run off and purchase a protein powder or stock up with high-protein ingredients. But before you do that, we need to let you in on something most people simply don’t know.

Which Kind of Protein is Best for You? 

It really shouldn’t be a secret, but there are very few people who are aware of the fact that not all proteins are equal. The same is true for protein powders. 

Why? Proteins come from different sources, and your body can digest some better than others. This is known as bioavailability. Your body gets more value out of proteins with a higher bioavailability as it can digest that protein more efficiently and absorb more of it. 

Even blended protein powders consist of different quality proteins. You deserve to know what you’re buying and whether it’s the right choice for you. There’s a reasonable amount of information on protein powder labels, and it’s essential to know. We’ll break down everything you need to know about protein and make it as simple as possible. 

Complete Protein vs. Incomplete Proteins: 

Proteins fall into one of two categories. The first are complete proteins, which contain all of the essential amino acids the human body needs. Amino acids are the building blocks of protein. The second category is incomplete proteins, and as you probably guessed, these do not contain all the essential amino acids. If you are not consuming complete proteins, it’s crucial to consume a variety of incomplete proteins to give yourself the best chance of getting the complete amino acid profile your body needs. 

These are the most common types of protein you’ll find in a protein powder blend:

 1. Whey Protein (complete): is derived from milk and is a popular protein source for training because it is easy to digest and has been well-researched for its ability to support muscle protein synthesis. It is a fast-releasing protein and is quickly absorbed by the body, making it the ideal option for a post-workout shake. Whey protein has been shown to stimulate muscle protein synthesis at a faster rate than soy protein, and it is also one of the most bioavailable proteins on the market.

Adapted from Examine.com 

2. Casein (complete):  is also derived from milk but is considered a slow-releasing protein because it is digested more slowly by the body. Because of this slow digesting property, casein is best consumed before bed to supply a steady stream of amino acids while you sleep. It is an excellent complement to whey protein as a recovery drink, and like whey, casein is highly bioavailable. 

3. Soy (complete): is the most popular vegan source of protein. While it is less digestible than whey or casein, it is still considered a complete protein. Whey protein stimulates muscle synthesis faster, however studies have shown that soy still provides the same benefits over time. One shortcoming is that soy is often higher in salt content as a result of the manufacturing process. 

4. Pea-Protein (complete but with a caveat): is another popular form of vegan protein, and it is also a complete protein. However, it is low in an amino acid called Methionine so pea protein should be used in conjunction with other protein sources. Pea protein undergoes a similar manufacturing process to soy and also tends to be higher in salt. It’s important always to check your labels so you know what you are consuming.

5. Collagen (incomplete): is a popular supplement as it provides benefits for your skin and joints. While it is technically a protein, collagen should not be taken as a protein supplement alone, as it is less effective. 

How do these proteins compare in terms of numbers terms? Scientists have developed two measurement scales to determine how easy it is for your body to digest protein from various sources. The higher the score, the easier it is for your body to digest, which means it’s getting the most out of that protein source. 

The Digestible Indispensable Amino Acid Score (DIAAS) measurement is becoming the gold standard. Look at the table below to see how the different proteins compare. 

Protein powder	PDCAAS (Protein Digestibility-Corrected Amino Acid Score)	DIAAS (Digestible Indispensable Amino Acid Score)
Milk Protein Concentrate	121	120
Whey Protein Concentrate	107	107
Whey Protein Isolate	97	100
Casein	96	99
Soy Protein Isolate	86	84
Pea Protein Concentrate	71	62

Adapted from Examine.com and the British Journal of Nutrition

No Protein Powder? No problem. 

What if you don’t want a protein powder and prefer whole foods? If you want to make your protein shakes with only whole ingredients, you have two options. To get protein from a non-powdered source, you’ll need to get it from plant or animal sources. 

We’ll compare the most popular protein sources by protein content using the United States Department of Agriculture (USDA) database. 

Here’s how some of the most popular plant-based foods with the highest protein content compare per 100g. 

Nuts are an excellent source of protein and very easy to add to any protein shake. They also tend to be high in healthy fat, which can help you to feel full for longer. Many nuts are also packed with vitamins and minerals, such as vitamin E and magnesium. 

You know that plants are packed with nutrients, and seeds are the starting point of powerhouse plants, so naturally, they are full of nutrients. In addition to being packed with protein, they are also excellent sources of fiber, making them a great addition to any protein shake recipes. 

Compared to nuts and seeds, fruits are relatively low in protein. The above are considered high-protein fruits, and while an excellent source of nutrients such as antioxidants and fiber, they’re probably not the best base for your protein shake recipes. It would be best to add these in as a complement to other protein sources.

Like fruits, these high-protein vegetables wouldn’t make the best base for your protein shake recipes, but they’re high in fiber, vitamins and minerals, and can improve the consistency and flavor of your shakes.

Animal protein sources are typically meat, poultry, dairy products, and fish. For protein shake recipes, the best options are milk, yogurt, and cottage cheese.  

 

Although animal options typically have a higher protein content, this isn’t always ideal for vegetarians or those who prefer dairy alternatives in their protein shake recipes. 

How much Protein do You Need? 

That depends on your goals. Look at the table below to calculate precisely how much protein you need based on your goals and who you are. 

You are:	Your goal is to:	You need:
Sedentary	Maintain weight	0.54-0.82g/lb
Healthy weight and active	Maintain weight	0.64-0.91g/lb (for muscle gain, aim for the higher range)
Healthy weight and active	Build muscle	0.73-1.10g/lb
Overweight	Weight loss	0.54-0.68g/lb
Athlete and active individuals	Maintain weight	0.64-0.91 g/lb
Athlete and active individual	Gain muscle	0.73-1.10g/lb
Lean athlete and active individual	Lose body fat and maintain muscle	0.73-1.10g/lb
Adult 50+	Preserve muscle and maintain health	0.45-1g/lb

 

Adapted from Examine.com 

Note: if you are vegan, remember that nuts, seeds, fruits, and vegetables generally contain incomplete proteins and must be used in combination to create a complete amino acid profile. All animal products contain complete proteins. 

How to Make Protein Shakes that taste good

So far, protein shakes sound pretty good, don’t they? Now that you know how much protein you need, how to select the best protein for your goals, you’re ready to go, right? Not so fast. We’ve got some bad news: most protein powdered drinks taste terrible!

But don’t click away just yet. We have a solution...

Athletes are prepared to block their noses and chug down any lumpy goo if they know they’ll benefit from it. After all, athletes are willing to wake up at all hours to train, they have cultivated discipline to power through the days they don’t have motivation, and they’re prepared to work through pain and discomfort to achieve their goals. Drinking a smelly glass of goo, if it helps them win, is but a slight inconvenience. 

To get the benefits from protein shakes, you need to drink them consistently and no one, not even the most dedicated athlete, wants to drink something that tastes terrible every day. If you’re starting this as a new routine, it’s simply not going to stick. The good news is that you don’t have to go through that. 

Protein shakes won’t taste bad if you make them correctly. Sure, some protein powders might taste better than others. But regardless of which powder you have there are a few simple tricks to turn any protein shake into a gourmet delight. 

 

You can overcome the greatest barrier people face when trying to make this a habit by learning how to make protein shakes that taste good. And with 33 delicious recipes, you won’t get bored, which is a challenge people face trying to make this routine stick.

If your protein powder is palatable, you should be able to drink it on its own. The trick to any protein shake is to make sure the powder is completely blended so that you don’t end up with clumps of powder in your mouth. The second is that it’s ice cold. Be sure to add lots of ice to your protein shake. Not only will ice help mix up the powder in your shaker bottle, it will also make your shake cold - and that just tastes better. If you’re using a blender, add a little less ice, so you don’t end up with a slushie (unless that’s what you’re going for).

The best-tasting protein shakes are ones that are smooth and cold. But what if your protein powder isn’t palatable? Either dump it and get a better one, or follow the recipes below to learn how to transform even the worst protein powder into a great-tasting protein shake. 

• You’re wondering, “How can I make a protein shake at home?” - Two quick and easy options: 

Shaker bottles: shaker bottles are cheap, and you can take them anywhere. Simply add your dry protein powder, then add ice and water or milk later. They’re also easier to clean than most blenders. The downside is that you’re limited in terms of recipes and mixing up a shake demands more arm power than pushing a button on a blender. 

Blender: if you have a blender at home, the only limits on your protein shakes are your imagination and access to ingredients. If you don’t have a blender, you might want to consider it as an investment and not just for your new protein shake habit. They’re truly an asset to any kitchen. The prices of blenders vary according to the features you want. While they’re not as convenient for on-the-go, you can always pour your protein shake into a to-go cup. The cleaning process requires a bit more time, but the delicious recipes make it worthwhile. 

33 Delicious and Mouth-Watering Protein Shake Recipes for Protein Shakes that Taste Good

These delicious protein shake recipes are packed with nutrients and make a quick, easy, and healthy snack or even as a meal replacement. We’ve broken them up into several categories to help you pick the recipes that best suit your goals. 

All of these recipes are adaptable. If you want to gain weight, consider using whole milk (or even ice cream as a treat) as a liquid base, and if you’re looking to lose weight, then stick with water. 

A quick note on measurements you’ll come across in the recipes section.

For any protein shake recipes that do not contain solid ingredients (e.g., fruit and nuts), you can put the ingredients in a shaker bottle and shake vigorously until blended. We enjoy using the NutriBoost as our powder base for these protein shake recipes but you can use any protein powder you like.

 

PRO TIP: for the best results, add the ingredients in the order they’re listed in the recipe. If your protein shake seems too thick, you can add more liquid until it matches your desired consistency. 

Weight Loss Doesn’t Have to Be Boring - Protein Shake Recipes for Weight Loss 

1) Classic Protein Shake  

• Difficulty: 1/10 (easy)
• Time: 30 seconds 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz of liquid
• 4x tablespoons of protein powder

2) Merry Berry Protein Shake

• Difficulty: 2/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid 
• 4x tablespoons of protein powder
• 1-2 handfuls mixed berries

PRO TIP: As an alternative to the 12 oz of liquid, you could add ½ cup fat-free Greek yogurt and 8oz milk or water.

3) Clean Green Protein Shake 

• Difficulty: 2/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid 
• 4x tablespoons of protein powder
• ½ banana
• 1 handful fresh spinach 
• ½ avocado
• A pinch of salt

4) Protein Shake Shakerato 

• Difficulty: 4/10 (easy)
• Time: 4 minutes 
• Ingredients: 
• 3 handfuls ice
• 1 shot espresso (or coffee alternative)
• 8-10 oz liquid 
• 4 tablespoons of protein powder
• Splash of milk 
• Toppings of your choice (e.g cinnamon, cocoa powder etc)

This twist on the Italian favorite, Café Shakerato, transforms your protein shake into a delicious pick-me-up. 

Special Directions: 

1. Pour a shot of espresso over one handful of ice in a blender bottle/ shaker bottle (or make it a double if you like). 
2. Shake for 30 seconds or until the coffee has cooled. 
3. Add 8-10 oz of water (and an optional splash of milk)
4. Add the rest of the ice and four tablespoons of protein powder. 
5. Shake or blend until the shake is smooth and enjoy. 

*Note: time may vary, depending on how long it takes you to make an espresso shot.

Use it to Lose it: How to Use Protein Shakes for Weight Loss 

Protein shakes can be used as a healthy and low-calorie alternative to a meal. They can also be a nutritious, high-protein snack. When choosing between protein powders, remember that whey powders are typically more effective for building and maintaining lean muscle during periods of weight loss than soy protein powders. Also pay attention to the amount of sugar in your protein powder, or does the product contain sweeteners? For powders that contain casein a certain amount of sugar will be naturally occurring from the milk powder and this is normal, and helpful for recovery if you've been working out. However watch out for too much added sugar, or sweeteners that you may not like the taste of. If you prefer your protein shakes on the sweet side, pay attention to your portions, and try to limit the number of added sweeteners. 

PRO TIP: When selecting a protein shake recipe, look for one low in calories and sugar, and high in fiber and healthy fats. This will help satiate your appetite and keep you full for longer. This is easy to do, as most of these recipes provide you with a cup or a healthy handful of fruits or vegetables.

Buff Up with These Protein Shake Recipes for Muscle Gain

5) Classic Creatine Protein Shake

• Difficulty: 2/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 10-12 oz liquid 
• 4-6 tablespoons of protein powder
• 1 banana 
• 1-1.5 teaspoons creatine 
• ½ tablespoons peanut butter
• 1 teaspoon honey

For best results, use 1/2 - 1 teaspoon (2.5-5g) of creatine in your shake. This suggestion is based on the recommended minimum of 0.03 grams of creatine per kg of bodyweight. 

6) Glutamine Gains Protein Shake

• Difficulty: 2/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 10-12 oz liquid 
• 4-6 tablespoons of protein powder
• ½ cup greek yogurt
• 1-1.5 teaspoons creatine 
• ½ banana 

For best results, use 1 teaspoon (5g) of l-glutamine, based on the recommended minimum 0.03 grams of l-glutamine per kg of bodyweight. 

6) Peaches, Power, and Protein Shake

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 10-12 oz of liquid 
• 4-6 tablespoons of protein powder
• ½ cup greek yogurt
• 1-1.5 teaspoons creatine 
• ½ cup chopped peaches

7) Strawberry Strong Protein Shake

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 10-12 oz liquid 
• 4-6 tablespoons of protein powder
• ½ cup greek yogurt
• 1-1.5 teaspoons creatine 
• ½ cup chopped strawberries
• ½ cup crushed almonds

Ready for Gains? How to Use Protein Shakes for Muscle Gain 

• Creatine and Glutamine are well-studied supplements that aid in building and maintaining lean muscle, and with a higher dosage, can be used to bulk.
• Whey is the most common and effective protein supplement for bulking. 
• Powders with a combination of creatine, glutamine and Branched Chain Amino Acids can help build and maintain lean muscle. In order to see gains with this formulation you would want to take approximately 30% more than the recommended dosage and incorporate weight training into your workouts approximately 3-5 times per week.  
• Tip: Time your shakes correctly, and make sure you're getting enough protein. Always have a protein shake immediately after your workout, especially after you have been lifting heavy weights. You’re going to want to add extra protein (1-2 extra tablespoons) to any of the other recipes and be sure to add either creatine or glutamine, or a blend of both, into your protein shake. 

Here’s the Skinny on the Best Tasting Protein Shake Recipes for Weight Gain 

To gain weight, you need to increase the number of calories you consume. So, for your liquid choices, you’ll typically want those higher in calories, such as milk or coconut milk instead of water. There are many healthy and delicious ways to use protein shakes to gain weight. 

9) Protein Delight Ice Cream Shake

• Difficulty: 2/10 (easy)
• Time: 1 minute
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid 
• 4x tablespoons of protein powder
• 2-4 tablespoons of your favorite ice cream
• Optional: Toppings your choice

10) Cinnamon Spiced Mango Protein Shake 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid 
• 4x tablespoons of protein powder
• 1 cup chopped mango
• ½ tablespoon freshly peeled and grated ginger
• Dash of cinnamon

11) Chunky Banana Chocolate Protein Shake 

• Difficulty: 2/10 (easy)
• Time: 1 minute 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid 
• 4x tablespoons of protein powder
• 1 banana 
• 1 tablespoon peanut butter
• Pinch of cinnamon 
• Dash of cocoa powder

12) Pina-no-(al)col-ada Protein Shake Recipe 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 6 oz of whole milk 
• 6 oz coconut milk 
• 4x tablespoons of protein powder
• ½ cup chopped pineapple
• 1 teaspoon raw honey 
• ½ teaspoon coconut extract

No Powder, No Problem: Protein Shake Recipes Without Protein Powder 

13) Nutty Pumpkin Spiced Protein Shake 

• Difficulty: 4/10 (easy)
• Time: 4 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 2 cups of soy milk 
• ½ cup greek yogurt
• ½ cup pumpkin (pre-cooked) 
• ½ cup chickpeas 
• 1 tablespoon almond butter 
• Handful pumpkin seeds 
• 2 tablespoons cocoa 
• 1 handful nuts
• 1 teaspoon vanilla extract

Note: the time it takes to make this shake may vary based on whether your pumpkin is pre-cooked and has had time to cool to room temperature. 

14) Nut-so-fast Protein Shake 

• Difficulty: 3/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 12-14 oz milk 
• 1 tablespoon nut butter 
• 2 tablespoons chia seeds 
• Drizzle of honey 
• 1 tablespoon cocoa

15) Creamy Blood Orange Sunrise Smoothie 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 1 cup milk 
• 1 blood orange 
• ½ cup almond milk 
• 1 cup greek yogurt
• 1 teaspoon almond butter
• 1 teaspoon peanut butter
• ½ banana 
• ½ teaspoon vanilla extract

Vanilla protein Shake Recipes That Are Anything but Plain:

16) Chilled Vibes Kiwi Vanilla Protein Shake

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons vanilla protein powder
• ¼ cup fresh mint 
• 1 cup chopped cucumber 
• ½ cup chopped kiwi

17) Anti-inflammatory Golden Vanilla Protein Shake 

• Difficulty: 4/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons vanilla protein powder
• ½ cup coconut water 
• ½ cup water 
• ½ tablespoon freshly peeled and grated ginger 
• 1 cup mango chunks
• ½ banana 
• ½ teaspoon ground cinnamon 
• ½ teaspoon ground turmeric

18) Vanilla Nut’spresso Protein Shake

• Difficulty: 4/10 (easy)
• Time: 4 minutes 
• Ingredients: 
• 3 handfuls ice
• 1 shot espresso (or coffee alternative of your choice)
• 1 cup almond milk  
• 4 tablespoons vanilla protein powder
• Optional: ½ banana, mint toppings  

19) Vanilla Green Giant Protein Shake

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons vanilla protein powder
• Handful spinach 
• 1 cup chopped cucumber 
• 3-5 basil leaves
• Pinch of salt 
• Dash of lime juice

 Loco for Cocoa? Try These Chocolate Protein Shake Recipes:

20) Choc full Aćaí Protein Shake 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons chocolate protein powder
• ½ cup Açaí berries
• 1 tablespoon chia seeds 
• ½ cup blueberries 

21) Crazy Nutty Choc Protein Shake 

• Difficulty: 2/10 (easy)
• Time: 1 minute 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz nut milk
• 4 tablespoons chocolate protein powder
• 1 tablespoon nut butter

22) Tropical Choc Paradise Protein Shake 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons chocolate protein powder
• 1 cup chopped kiwi
• ½ banana
• ½ cup chopped oranges

23) Berry Cherry Chocolate Protein Shake 

• Difficulty: 2/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons chocolate protein powder
• ½ cup blueberries
• ½ cup fresh pitted cherries
• ½ banana

Banana Protein Shake Recipes to Satisfy Sweet Cravings 

24) Sweet Nutty Banana Protein Shake

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons chocolate protein powder
• ½ tablespoon almond butter
• 1 banana 
• ¼ cup rolled oats
• 1 teaspoon cinnamon 
• 1 teaspoon cocoa powder
• 1 teaspoon honey

25) PB&J Banana Protein Shake
 

• Difficulty: 2/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons chocolate protein powder
• 1 banana
• 1 teaspoon strawberry or raspberry jam/jelly
• 1 tablespoon peanut butter

Go Nuts with These Peanut Butter Chocolate Protein Shake Recipes: 

26) Nuts about the Green Stuff Protein Shake 

 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons protein powder
• 1 tablespoon peanut butter
• 1 teaspoon almond butter 
• Handful fresh spinach 
• 1/2 cup chopped apple
• Pinch of salt
• 1 teaspoon honey

27) Coco-nutty Protein Shake 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• ½ cup coconut milk 
• ½ cup milk
• 4 tablespoons protein powder
• 1 tablespoon peanut butter
• Optional topping: Coconut flakes 

28) Better than breakfast Protein Shake 

 

• Difficulty: 2/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons protein powder
• 1 tablespoon peanut butter
• 1 tablespoon almond butter 
• 1 teaspoon raw honey 
• Pinch of salt

29) Strawberry fields on ice Protein Shake

• Difficulty: 2/10 (easy)
• Time: 2 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons strawberry protein powder
• ½ cup chopped strawberries
• ½ banana
• 1 teaspoon berry jelly 
• 1 tablespoon peanut butter 

Fruity Protein Shake Recipes: 

30) Banana Berry Protein Shake  

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons protein powder
• ½ cup mixed berries
• ½ peeled orange

 31) Minty Mango Protein Shake

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons vanilla or strawberry protein powder
• ½ cup mango chunks 
• ¼ cup fresh mint 
• ½ teaspoon vanilla extract

32) Tickled Pink Protein Shake 

 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 3/4 cup water
• ⅓ cup beetroot juice
• 4 tablespoons strawberry protein powder
• ½ cup mixed berries

33) Life on a Beach Protein Shake 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 1 cup coconut water
• 4 tablespoons vanilla or strawberry protein powder
• ½ cup diced fresh peaches or nectarines
• ½ cup diced pineapple 
• ½ tablespoon fresh peeled and grated ginger 

BONUS RECIPE: Tropical Berry-dise Protein Shake 

• Difficulty: 3/10 (easy)
• Time: 3 minutes 
• Ingredients: 
• 1-2 handfuls ice
• 8-10 oz liquid
• 4 tablespoons protein powder
• 1/2 cup of assorted berries
• 1 teaspoon chia seeds 
• 1/4 cup of mint 

FAQs: 

What is the best thing to mix with protein powder?

• Ice and water if you’re looking to lose weight
• Ice and milk if you’re looking to gain weight or muscle. Milk will give you additional protein, and it’s also higher in calories, which is perfect for gains in both departments. 

What can I add to my protein shake? 

• You can add any of the ingredients in the recipes above to your protein shake or swap out fruits and vegetables for the ones you prefer.

Do protein shakes help you lose belly fat? 

• Low-calorie protein shakes, especially those packed with nutrients and fiber, can help keep you full for longer. When your body has all the nutrients it needs, it’s less likely to signal that it’s hungry. The additional fiber will also help keep you feeling satisfied for longer. The combination of low-calorie protein shakes and exercise will help you create a calorie deficit, in which you are burning more calories than you consume. This leads to weight loss. 

“Are protein shakes good for you?” 

• This is a common question, and the answer is ‘usually’. What kind of protein powder did you use, and what kinds of ingredients did you add to your protein shake? Protein shakes with a full nutritional profile can be an excellent source of nutrition and can play a role in filling any gaps in your diet. Consuming protein and other essential nutrients within 45 minutes of working out helps ensure you’re getting the most out of your workout and puts you in a better place to feel great the next day rather than stiff and sore.

The Debate: protein shakes homemade vs. pre-prepared, which is better?

• A homemade protein shake is usually your best bet as you can control what ingredients it contains. Pre-prepared protein shakes usually contain preservatives and other chemicals and often contain added sugar, which adds calories and nothing else. For athletes, it’s also difficult to know for sure that these pre-prepared shakes are free of banned and illegal substances, which could land up costing them their sporting career. And finally, it’s easier to create homemade protein shakes for muscle building.

What is the Best Time of Day to have a Protein Shake? 

• Protein Shakes are best taken an hour after a workout to refuel and to speed up recovery. You can also have them as a meal or nutritious snack, even at bedtime. Your body repairs itself while you’re sleeping. So by having something that’s super nutritious and easy to digest before you go to bed, something like a protein shake with a full nutritional profile, you’re setting your body up for its best chance for a full recovery. Some athletes enjoy a protein shake before they train or even sip on a shake during their workouts. 

I’m looking to buy a new protein powder. What ingredients should I look out for? 

• Pay special attention to the label on your protein powder. Look beyond how much protein the container has and look at what kind of protein it has. Remember the explanation about bioavailability? The powder might be full of protein, but is it the kind that your body can easily digest, and is it suitable for your goals? You can revisit the section on types of protein for a recap. Typically the rule of thumb is it’s best to look for a protein powder or protein shake with a blend of whey, casein, soy.
• Avoid powders that contain cheap fillers or added sugar. Your ideal powder should be packed with protein, vitamins, and minerals. You don’t want to pay for cheap artificial fillers that allow companies to pack up bottles to make it look like you’re getting more than you actually are. Watch out for banned substances and harmful ingredients, as these may be harmful to your health and are definitely detrimental to your career if you’re an elite athlete.  

What types of testing should a brand do to make sure the product is free of tainted ingredients?

• Batch testing is the safest option. Companies that do batch testing will submit every batch of products they create to an independent company for testing. If it passes, it will be certified free of banned and illegal substances. Unless the company specifically states that they conduct batch testing, you can assume they only tested the formulations of their first-ever batch. This is where things can go wrong. For example, suppose the company sources an ingredient from a different supplier or something changes in the supply chain. In that case, it is possible a tainted ingredient ends up in the product. If that batch isn’t tested, it’s impossible for the consumer to know whether or not it’s free of tainted ingredients.
• Look at which independent company does the testing. If you are an elite-level athlete or get tested frequently, you want to check that the brand you select has gone with the company that has the broadest testing menus and the strictest testing protocols. For example, NSF is one of the most popular testing companies that verifies that products do not contain any of 280 banned substances, whereas the BSCG has a testing menu of +491, BSCG also requires batch testing while NSF does not. 

You can easily tailor your protein shake to meet your goals

That’s a wrap! You now have a base of knowledge about the best protein powders for your goals, whether it’s weight loss or weight or muscle gain. Just as important, you now know how to make protein shakes that taste good, so you can enjoy every sip. You have over 33 delicious protein shake recipes to ensure your routine is enjoyable and never becomes boring. If you follow these protein shakes recipes and use the right protein shake recipes consistently, you will see the changes you desire in your body, and you will feel the difference. You now have everything you need to achieve your goals. 

Go on, get after it. Cheers!