Fitness and Food : 50 Protein Shake Recipes

by Scott Andrew Bird | January 22, 2008
Filed in fitness and food

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.

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.

• 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

Discussion

I'd love to hear what you think. Pop over to the forums and share your opinion. See you there.