Protein shake recipes have long been used by peak performance athletes as good-tasting nutritional supplements to build muscle and reduce post-workout recovery time. Popularized more recently by celebrity diet successes, protein shakes have become popular weight management tools that facilitate weight-loss and help reduce total fat mass. Also, protein supplementation is necessary for vegetarians and vegans who have chosen to forego animal meat.
This collection of protein shake recipes contains smoothies that are rich in the essential muscle-building macronutrient. It also provides a selection flavorful and varied enough to keep even the most finicky palate from getting bored.
Everything You Need
Protein Shake Ingredients
A great many protein-rich foods have been found to indirectly assist with the development of lean muscle tissue and reduction of unwanted body fat. However, the following protein shake ingredients have been shown to directly benefit muscle building and repair:
Almonds, contain large amounts of protein, healthy fats, fiber, magnesium and vitamin E, boosting muscle growth and lowering cholesterol. (1 oz = 6 g protein)
Chia Seeds deliver a massive amount of nutrients with very few calories, are loaded with antioxidants, and are high in quality protein with a good balance of essential amino acids. (1 oz = 4.7 g protein)
Greek Yogurt, offering a much higher protein content than milk, promotes healthy blood, bones, cartilage, hair, muscles, and skin. (1 oz = 3 g protein)
Hemp Seeds are incredibly rich in linoleic acid (omega-6) and alpha-linolenic acid (omega-3), two essential fatty acids. More than 25% of their total calories are from high-quality protein. (1 oz = 9 g protein)
Oatmeal is incredibly nutritious, rich in antioxidants, contains a powerful soluble fiber called beta-glucan, lowers cholesterol, improves blood sugar control, and has lots of protein. (1 oz = 5 g protein)
Peanuts, although actually a legume, peanuts are linked to reduced risk of cardiovascular disease and are a great source of raw protein. (1 oz = 7.3 g protein)
Quinoa, a flowering plant grown as a grain crop, the seeds are rich in protein, B vitamins, and dietary fiber and minerals in unusually high amounts for a grain. (1 oz = 4 g protein)
Walnuts are high in raw protein, monounsaturated and polyunsaturated fats, and omega-3 fatty acids, facilitating muscle growth and a healthy heart. (1 oz = 4 g protein)
Whey Protein Powder contains a wide range of quickly absorbed essential amino acids that it can help you increase strength, gain muscle, and lose significant amounts of body fat. (1 oz = 30 g protein)
Equipment Needed
A standard blender is all that is required to make these delicious smoothies. If you are making it for just one person, we recommend using the truly amazing personal NutriBullet Ultra as it is super-quick to set up and very easy to clean.
If you are making them for more than one person, we recommend a higher-end Vitamix blender that can process larger loads more efficiently.
For overnight storage, we recommend using a glass or BPA-free airtight container with a resealable lid.
How To Make Protein Shakes
Protein Shakes are very easy to make:
- Step 1: Place ingredients into a blender and secure the lid.
- Step 2: Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Step 3: Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Step 4: Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Protein Shake Recipes
Blueberry Power Blast Breakfast Smoothie
Blueberry Power Blast breakfast smoothie, a Ninja Blender “Smoothies & Super Juices” Recipe, packs a protein punch for increased muscle size and strength while significantly reducing gherlin levels, a hormone that tells your brain you’re hungry. Load up and hit the gym for max muscle or head to work feeling satiated.
Full Recipe Here →
Choco Nut Butter Protein Shake
Choco Nut Butter Protein shake, a Ninja Blender “Smoothies & Super Juices” recipe, is a fresh chocolatey muscle-builder packed with protein. Interestingly, there are no nuts in this shake, but the unsweetened coconut milk provides a wonderful nutty balance against the sweetness of the chocolate and banana.
Full Recipe Here →
Coffee High Protein Almond Mocha Smoothie
Coffee High Protein Almond Mocha, a Smoothie King Get Fit Blend recipe, is a high-protein low-sugar energy booster. No this is not a hot coffee, it’s a coffee-based smoothie that is absolutely delicious and rivals any coffee drink on the Starbucks menu.
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Creamy Banana Orange Protein Shake
Creamy Banana Orange Protein shake, a Ninja Blender “Smoothies & Super Juices” recipe, is a creamy sweet protein shake designed to facilitate muscle growth and repair. With a trio of fresh fruit spiced up with a whisper of cinnamon, this smoothie is the perfect healthy supplement to your workout.
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HIIT Workout Chocolate Cinnamon Smoothie
High Intensity Workout Chocolate Cinnamon, a Smoothie King Get Fit Blend recipe, is a protein packed pre or post workout smoothie. Creamy chocolate with a hint of cinnamon gives this muscle-builder just the right amount of spicy kick.
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HIIT Workout Veggie Mango Smoothie
High Intensity Workout Veggie Mango, a Smoothie King Get Fit Blend recipe, is a healthy green smoothie, that not only helps you recover post-workout, but is absolutely delicious. Creamy smooth banana and almond milk provide the base for healthy green spinach and tropical mango.
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Loco Cocoa Recovery Smoothie
Loco-Cocoa Recovery smoothie, a NutriBullet recipe, is an after-workout powerhouse, loaded with muscle nourishing protein, healthy fats, and complex carbohydrates. Naturally sweet from the cacao and vanilla, creamy from the avocado, banana, and almond milk, with just a hint of spice from the light dusting of cinnamon.
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Papaya Vanilla Smoothie
Papaya Vanilla smoothie, a Vitamix recipe, is a protein-packed tropical smoothie that is absolutely loaded with antioxidants and excellent for digestive issues. Sweet and tangy from the tropical papaya and pineapples, earthy from the spinach, in a rich and creamy dairy-free almond milk base.
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Protein Berry Workout Smoothie
Protein Berry Workout smoothie, a Jamba Juice recipe, is designed to enjoy before you get pumped. The included Whey Protein Boost helps you lose fat and preserve muscle, increase muscle size and strength, reduce hunger, fight cancer, cope with stress, and improve your immune system.
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Protein Blast Smoothie
Protein Blast smoothie, a Protein Infused Specialty Juice It Up recipe, is a berry-packed protein shake absolutely loaded with vitamins and antioxidants. Sweet berries and tangy orange suspended in a nonfat frozen yogurt base.
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Pumpkin Pie Protein Smoothie
Pumpkin Pie Protein smoothie, a NutriBullet recipe, is a delicious and healthy tribute to the traditional Thanksgiving dessert. Sweet banana, peaches, pineapple, and, of course, pumpkin combine with creamy almond milk, seasonal allspice, and cinnamon to form the perfect pumpkin pie filling, with vanilla protein powder a flavorful but healthy whipped cream substitute.
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Runner’s Favorite Smoothie
Runner’s Favorite smoothie, a NutriBullet recipe, is absolutely loaded with protein and energy-producing nutrients to help you go that extra mile. Sweet from the apples and strawberries, creamy smooth from the banana and almond milk, and loaded with protein from the nuts, seeds, and vanilla whey protein powder.
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Tangerine Protein Machine Smoothie
Tangerine Protein Machine, a Ninja Blender “Smoothies & Super Juices” recipe, is a fresh muscle-building protein shake that is also potassium packed and loaded with antioxidants. Plus, with it’s tangy tangerine complemented by creamy banana and a hint of vanilla, it just tastes amazing.
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Vanilla Matcha Protein Shake
Vanilla Matcha Protein shake, a Ninja Blender “Smoothies & Super Juices” recipe, is a super-healthy protein shake absolutely loaded with antioxidants. Slightly sweet from the vanilla oat milk and vanilla whey, this awesome smoothie also provides a nice caffeine kick for energy.
Full Recipe Here →
Our Favorite Protein Shake Recipe
Our favorite protein shake recipe is the Very Berry Super Protein Shake. A Men’s Health magazine favorite as well, it is loaded with protein, fiber, healthy fats, phyto-nutrients, and probiotics. Looking for a great-tasting berry flavored nutritional supplement that will help you build muscle and and speed up post-workout recovery, blend up one of these purple smoothies and feel the power. Great for breakfast, lunch or dinner.
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Very Berry Super Protein Shake Recipe
The Very Berry Super Protein Shake is loaded with protein, fiber, healthy fats, phyto-nutrients, and probiotics. This recipe will show you how to make one.
Ingredients
- 1 cup baby spinach
- 2 cups mixed berries, frozen
- ½ cup vanilla nonfat frozen yogurt
- 1 tbsp flaxseed, ground
- 1 tbsp walnuts
- 1½ cups water
- 1 scoop Protein Powder Boost, optional
Instructions
- Place baby spinach, mixed berries, vanilla nonfat frozen yogurt, flaxseed, walnuts, and vanilla whey protein powder into a blender and secure the lid.
- Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Notes
- If you don’t have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
Recommended Products
Nutrition Information:
Yield:
1Serving Size:
1 gramsAmount Per Serving: Calories: 410Total Fat: 14gSaturated Fat: 1gUnsaturated Fat: 0gCholesterol: 5mgSodium: 119mgCarbohydrates: 66gFiber: 12gSugar: 49gProtein: 11g
Protein Shake Frequently Asked Questions
Protein shakes can be a beneficial supplement for muscle gain when combined with resistance training and a balanced diet. Protein is essential for muscle repair and growth, and consuming it post-workout can enhance muscle protein synthesis. Protein shakes offer a convenient way to increase daily protein intake, especially for those who might struggle to consume enough protein through whole foods alone.
The optimal type of protein for a shake largely depends on individual preferences and dietary needs. Whey protein, derived from milk, is one of the most popular choices due to its rapid absorption and rich content of essential amino acids, especially leucine, which is crucial for muscle protein synthesis. However, other options like casein, which digests more slowly, plant-based proteins like pea or hemp, and even egg white protein can be effective depending on one’s dietary restrictions, goals, and personal tolerance.
More Smoothie Recipes
→ If you liked these muscle-building Protein Shake Smoothie Recipes, try more of our slimming favorites on our Weight Loss Smoothie Recipes page.
Source
WebMD: Website
