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20 Delicious Protein Shake Recipes
Power Latte! A great recipe using chilled coffee!
Upgrade your protein shake and use protein powder to make delicious, fitness-boosting combos.
The routine of taking protein powder two or three times everyday can become quite monotonous, especially considering most of us can only afford to buy one flavour at a time. There’s no need to hold your nose every time you drink a protein shake, though – it just takes a little creativity to turn your protein powder from a necessary evil to a tasty treat. On this page you’ll find plenty of recipes as well as in case you want to freestyle it.
Protein Shake Recipes
The best dairy-based protein shake to start the day
If your morning routine consists of repeating hitting the snooze button so that breakfast is always a pastry or high-sugar snack on the way to work, do yourself a favour: get up two minutes earlier to make yourself a protein shake – with milk, not water – to enable your body to shift fat faster.
In a new study, people who consumed a high-protein breakfast that included milk had more stable blood sugar levels and reduced feelings of hunger during the rest of the morning than those who were given a high-carb breakfast, according to results published in the Journal Of Dairy Science. The addition of protein helps slow the digestion of carbs, resulting in a more stable release of energy to keep blood sugar levels from spiking and then crashing, which results in more carb cravings.
Add a 30g scoop of protein powder to 1 cup of semi-skimmed milk, add ice and a handful of your favourite fruits and vegetables, and whizz it up to start your day the best possible way.
Breakfast protein shake
The yogurt and protein powder increase the protein content, while the pineapple and blueberries are packed with antioxidants and other health-boosting compounds.
- 1 cup Greek yogurt
- 1/4 cup pineapple, roughly chopped
- 1/4 cup blueberries
- 1 scoop of protein powder
- A handful of cashew nuts
- A pinch of cinnamon Water, to taste
Pre-workout protein shake
Coconut water is high in other electrolytes to aid hydration and muscle contractions.
- ½ a banana
- A handful of porridge oats
- 1 scoop vanilla protein powder
- 1tbsp flaxseeds
- 1.5 cups coconut water
Chill all the ingredients in the fridge, blend them until smooth, then sprinkle some desiccated coconut on top and drink immediately.
Recovery protein shake
After a hard training session your body is crying out for high-quality protein to repair damaged muscle tissue so it can grow back bigger and stronger. But your body needs more than just protein to recover quickly. “In addition to plenty of muscle-building protein, this citrusy and refreshing smoothie also contains vitamin A-rich carrots to help support your immune system which can be weakened by long and intense training,” says chef Dee Chauhan.
- ½ a carrot, peeled and sliced
- ½ an orange, peeled and chopped
- ¼ of a cantaloupe melon, peeled and chopped
- 1 scoop protein powder
- 1/2 cup cashew nut milk
- 1/4 cup water
- A handful of ice
Fat loss protein shake
The key to losing weight is to reduce your calorie intake while still eating enough essential vitamins and nutrients, and drinking plenty of water. This smoothie is packed with healthy compounds, but it’s also got protein.
- A handful of basil leaves
- A handful of spinach leaves
- 1 cucumber, sliced
- 1 lime, peeled
- 2 celery sticks, sliced
- 1 green apple, sliced
- ¼ tsp matcha green tea powder
- ¼ tsp spirulina
- 1 scoop vanilla protein powder
- 4 ice cubes
- Water, to taste
Muscle-building protein shake
Aiming to build muscle mass? Then you need to be eating more of the right kind of calories from carbs, fats and protein, which will give your body the energy surplus it needs to add size faster. “Upping your calorie intake with healthy ingredients is crucial if you’re trying to add size, which is why this smoothie features nutritious and calorie-dense ingredients like dark chocolate and coconut milk – as well as a good serving of fast-acting protein,” says nutrition specialist Scott Baptie.
- 1oz (about 2 Tablespoons) dark chocolate (85% cocoa)
- 1/2 cup coconut milk
- 1 scoop protein powder
- Pinch of cinnamon
- 1 banana
- 1/2 cup oats, soaked in 1/2 cup of water for five to ten minutes
Super strawberries
One regular strawberry contains 20% of your RDA of recovery-improving vitamin C, which is why this recipe contains five.
- 1 scoop of strawberry protein powder
- 5 strawberries, stalks removed
- 1.5 cups milk
- 1tsp vanilla extract
- Water, to taste
Power latte
Trade your normal morning coffee for a bonus hit of calcium-heavy almond milk and insulin-regulating cinnamon.
- 1 scoop of vanilla protein powder
- 1/2 cup chilled coffee
- 1 1/4 cup almond milk
- 1tsp cinnamon
- Water, to taste
Punchy chocolate peanut
Like liquid Snickers in a glass (but a lot healthier) with high levels of heart-healthy monounsaturated fat.
- 1 scoop of chocolate protein powder
- 1 1/3 cup milk
- 1tbsp peanut butter
- 2tsp cocoa powder
- Water, to taste
Fruit fusion
Winter’s the best time of year to enjoy seasonal citrus fruits, when their levels of health-boosting vitamin A are highest.
- 1 scoop of plain protein powder
- 1 orange, peeled
- 1 1/3 cup pineapple juice
- 1 banana, sliced
- Water, to taste
Berry blast
Berries are the ultimate low-fructose fruit – perfect if you’re trying to lose weight.
- 1 scoop of strawberry protein powder
- Handful of blueberries
- Handful of raspberries
- 1 cup milk
- Water, to taste
Energy banana
One banana contains 25% of your RDA of brain-boosting vitamin B6.
- 1 scoop of vanilla protein powder
- 1 2/3 cup coconut milk
- 2tsp honey
- 1 banana, sliced
- Water, to taste
Blue flu fighter
A potent antioxidant cocktail that will help stave off illness in the depths of winter.
- 1 scoop of strawberry protein powder
- Handful of blueberries
- Handful of blackberries
- 2tsp manuka honey
- Water, to taste
Healthy honey
Keep winter bugs at bay with manuka, a honey with anti-bacterial properties.
- 1 scoop of vanilla protein powder
- 2tsp manuka honey
- 1tsp vanilla extract
- 1 2/3 cup coconut water
- Water, to taste
Green and lean
Not a fan of greens? Try mixing your kale with delicious vitamin K-rich blueberries.
- 1 scoop of chocolate protein powder
- 2tsp supergreens
- Handful of kale
- 1tsp flaxseed oil
- Water, to taste
Big breakfast
This morning milkshake has four different sources of bulk-building protein.
- 1 scoop of vanilla protein powder
- Handful of porridge oats
- 1tbsp Greek yogurt
- 1 2/3 cup almond milk
- Water, to taste
Great grape
The grapes are a great source of vitamin C, potassium and manganese and the berries contain plenty of antioxidants, while chia seeds deliver an extra hit of protein.
- 2 scoops vanilla protein powder
- Handful of purple grapes&
- Handful of blueberries
- 1tsp dry chia seeds
- 1tsp flaxseed oil
- 1/2 cup of water
Oat-some energy
Anything with bananas and oats is going to be packed with energy making this the perfect pre-workout, energy boosting concoction. As well as energy this shake will help to prevent muscle cramping and sustain your blood sugar too.
- 2 scoops banana or vanilla-flavoured protein powder
- 2tbsp of rolled oats
- 2 bananas
- 1 cup of unsweetened almond milk
- 1/2 cup of cold water
- ¼tsp of cinnamon
- 1tsp of honey
- 4 ice cubes
Chocolate and peanut butter
Who doesn’t like chocolate and peanut butter together? As well as being a decadent mixture of two milkshake favourites, this recipe is actually good for you. The peanuts are full of good stuff including protein, folate, vitamin E and manganese.
- 2 scoops of chocolate protein powder
- 1 banana
- 2tbsp of good-quality peanut butter (the less sugar the better)
- 1 cup of unsweetened almond milk, skimmed milk or soy milk
- Ice cubes to taste
Peachy green
A nutrient-rich breakfast smoothie. It’ll come out green and may look fairly unappetising but it will start your day off the right way with a hearty serving of fruit, veg and protein.
- 2 scoops vanilla protein powder
- Handful of frozen pineapple
- ½ a banana
- 2 handfuls of kale
- ½ a frozen peach
- 1 cup of unsweetened almond milk
Great Protein Shake Ingredients
Blueberries
Fresh berries sweeten the shake and provide you with antioxidants, which reduce your risk of cancer by mopping up free radicals. Their high fiber content also staves off hunger – and therefore unnecessary snacking – for longer.
Strawberries
These are a great source of manganese, a mineral that controls blood sugar levels and reduces the urge to snack. This helps to ensure you don’t undermine all your hard work in the gym with poor food choices as soon as you get out of it.
Nuts
Chucking some nuts into the blender won’t just give you an extra protein kick. Brazil nuts, for example, are packed with cancer-fighting selenium and zinc, while cashews are rich in iron, which is vital for energy.
Peppermint Oil
The concentrated essence of the sweet herb contains omega 3 fatty acids, thought to improve blood circulation and reduce your risk of a stroke. It can also relieve stomach ache and indigestion.
Oats
Not just for your porridge bowl. Oats are a low-GI source of carbohydrates that will help replenish your muscles with glycogen so they recover and grow bigger faster. They also provide a generous dose of zinc for healthy immune function, magnesium to help your muscles relax after training and dietary fibre to aid with digestion and help remove cholesterol.
4 key ingredients for a post-workout shake
1. Skimmed milk
If fat loss is your primary fitness focus, blending your protein powder with water instead of milk will keep the calorie count lower and reduce your intake of both sugar and fats. But if you want to increase both muscular size and strength, then add some milk to the mixer. Research shows that taking protein with carbs during the post-workout window hastens muscle recovery thanks to a faster replenishment of glycogen stores.
2. A medium banana
Adding a banana to your blender when making a post-workout shake can do wonders for your physique because they’re an excellent source of vitamin B6, which plays a central role in the metabolism of the fats, carbs and protein you eat. A medium banana contains more than one-third of your daily recommended intake of this vital B vitamin, which is also involved in neurotransmitter synthesis and gene expression.
3. Ground cinnamon
Adding this spice will keep your blood sugar levels stable, a key consideration when trying to add muscle and lose body fat. Indeed, a study published in the Journal Of Nutritional Science And Vitaminology found cinnamaldehyde, a compound in cinnamon, is involved in the metabolism of fatty visceral tissue (ie your beer belly). So more cinnamon could help reduce the size of your waist.
4. Peanut butter
Adding a dollop of organic peanut butter(or other nut butter) – as long as it’s low in added salt or sugar – will (a) transform the taste of your post-workout shake and (b) increase your intake of quality fats, which your body needs for better hormone production, including muscle-building testosterone. Most nut butters are also high in the antioxidant vitamin E, which combats cellular damage caused by training.
Extra supplements
Protein powder is a given for growth – but adding these additional supplements to your shakes will have you operating at full capacity, says nutritionist Ben Coomber
Dextrose
Want to build impressive muscle and earn boast-worthy PBs in the gym or on the road? Then buck the low-carb trend. These easily digestible starch powders – maltodextrin is another alternative – are the primary fuel for any exercise. If you’re performing twice in quick succession, such as at a five-a-side football tournament or CrossFit competition, or even simply bulking and in need of extra calories, they’ll be your secret weapon. On long cardio sessions, take 50g per hour after the first hour of action to top up your glycogen stores and avoid hitting the wall.
Shake up a mix of carb powder, electrolytes, creatine and fruit juice with a little honey.
Greens
Top up your five-a-day with this veg, fruit and herb dose in powder form. Greens should be a travel staple alongside your sun cream and passport: their potent antioxidant qualities protect your immunity from the added stress of missing home comforts and the toxins produced by the stress of travel (and besides, most of us aren’t great at getting lots of vegetables and fruit in on holiday). Basically they’re packed with nutritional benefits, helping you towards a high-functioning, healthy body and maximising your fat loss potential.
Sprinkle a 10g dose in with chocolate protein powder, coconut water and desiccated coconut.
Written by Coach Staff for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
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