Protein shakes are the best way to fulfil your daily protein requirements. While there are protein powders available in the market, making your own protein shake can be fun and healthy.
Here are 30 protein shakes recipes for muscle building.
1. Banana Berry Blast
Packed with the goodness of vanilla protein powder and optional spinach for added nutrition, this vibrant concoction is perfect for a post-workout replenishment or a nourishing start to your day.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 banana
- 1/2 cup mixed berries (raspberries, strawberries, or blueberries)
- 1 cup almond milk
- Handful of spinach (optional)
2. Chocolate Almond Delight
Enhanced with the richness of cocoa powder and the natural sweetness of banana, it’s a guilt-free treat that satisfies cravings while providing essential protein for muscle recovery. Perfect for a quick breakfast or a post-workout refuel, this shake is sure to become a favorite in your nutrition routine.
Ingredients:
- 1 scoop chocolate protein powder
- 1 tablespoon almond butter
- 1 cup unsweetened almond milk
- 1/2 banana
- 1 tablespoon cocoa powder
3. Peanut Butter Banana Power
Enhanced with a touch of honey or maple syrup for natural sweetness, it is a satisfying treat that fuels your body with essential protein and nutrients. Whether enjoyed as a post-workout recovery drink or a fulfilling snack.
Ingredients:
- 1 scoop vanilla protein powder
- 1 tablespoon peanut butter
- 1 banana
- 1 cup unsweetened coconut milk
- 1 tablespoon honey or maple syrup
4. Green Machine Shake
This refreshing shake offers a burst of flavors and essential vitamins. With the added protein boost from vanilla protein powder, it is the perfect choice for a post-workout refuel or a revitalizing morning pick-me-up.
Ingredients:
- 1 scoop vanilla protein powder
- Handful of spinach
- 1/2 avocado
- 1/2 cup pineapple chunks
- 1 cup coconut water
5. Strawberry Spinach Surprise
It is a refreshing and nourishing treat that will tantalize your taste buds. Perfect for a post-workout recovery or a nutritious snack any time of day, this shake is sure to surprise and delight with its delicious taste and healthful benefits.
Ingredients:
- 1 scoop strawberry protein powder
- Handful of spinach
- 1/2 cup frozen strawberries
- 1/2 banana
- 1 cup unsweetened almond milk
6. Chocolate Coconut Dream
With its irresistible taste and nourishing ingredients, this shake offers a delightful escape and a revitalizing boost of energy, complemented by the smoothness of chocolate protein powder and the hydration of unsweetened coconut water.
Ingredients:
- 1 scoop chocolate protein powder
- 1/4 cup coconut milk
- 1 tablespoon cocoa powder
- 1 tablespoon shredded coconut
- 1 cup unsweetened coconut water
7. Blueberry Oatmeal Power Shake
a nutritious blend designed to fuel your day with energy and vitality. Bursting with the vibrant hue and antioxidant-rich goodness of blueberries. It is a satisfying and nourishing breakfast option that will keep you feeling full and focused.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 cup frozen blueberries
- 1/4 cup rolled oats
- 1 tablespoon almond butter
- 1 cup unsweetened almond milk
8. Tropical Turmeric Twist
Made with sweet mango chunks, tangy pineapple, and the golden spice of turmeric, this refreshing blend offers a tantalizing fusion of taste and wellness. Blended with creamy vanilla protein powder and hydrating coconut water, it is the perfect way to fuel your body with essential nutrients and antioxidants.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 cup frozen mango chunks
- 1/2 cup frozen pineapple chunks
- 1 teaspoon turmeric
- 1 cup coconut water
9. Cherry Chocolate Recovery Shake
With the rich flavor of chocolate protein powder and the natural sweetness of frozen cherries, this shake offers a satisfying treat that also supports muscle recovery. It is a nourishing post-exercise refuel that you will look forward to every time.
Ingredients:
- 1 scoop chocolate protein powder
- 1/2 cup frozen cherries
- 1 tablespoon cocoa powder
- 1 cup unsweetened almond milk
- 1 tablespoon honey or maple syrup
10. Peaches and Cream Protein Shake
This is a delightful blend that captures the essence of ripe peaches and creamy indulgence. It is a satisfying and nourishing beverage that is perfect for any time of day.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 cup frozen peach slices
- 1/4 cup Greek yogurt
- 1/4 teaspoon cinnamon
- 1 cup unsweetened almond milk
11. Banana Coconut Bliss
This indulgent drink with vanilla protein powder, creamy coconut milk, and tangy Greek yogurt will perfectly balance with a touch of honey or maple syrup for added sweetness. Blended to perfection with ice cubes, it is a refreshing and satisfying treat.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 banana
- 1/4 cup coconut milk
- 1/4 cup Greek yogurt
- 1 tablespoon honey or maple syrup
12. Berry Spinach Protein Smoothie
A vibrant and nutritious blend that combines the goodness of leafy greens and antioxidant-rich berries with the power of protein. A refreshing burst of flavor and essential nutrients, it is an ideal choice for a quick breakfast or post-workout refuel.
Ingredients:
- 1 scoop vanilla protein powder
- Handful of spinach
- 1/2 cup mixed berries (strawberries, raspberries, or blueberries)
- 1/2 banana
- 1 cup unsweetened almond milk
13. Chocolate Cherry Recovery Shake
A deliciously indulgent blend crafted to support your post-workout replenishment. Bursting with the rich flavors of chocolate and cherries, this shake offers a satisfying blend of protein, antioxidants, and creamy goodness with ultimate combination of flavor and functionality.
Ingredients:
- 1 scoop chocolate protein powder
- 1/2 cup frozen cherries
- 1/4 cup Greek yogurt
- 1 tablespoon cocoa powder
- 1 cup unsweetened almond milk
14. Peanut Butter Banana Chocolate Shake
This creamy blend is a classic combination of peanut butter and banana with the rich taste of chocolate. It is a deliciously indulgent shake that packs a protein punch that will satisfying your sweet tooth while fueling your body with essential nutrients.
Ingredients:
- 1 scoop chocolate protein powder.
- 1/2 banana
- 1 tablespoon peanut butter
- 1 tablespoon cocoa powder
- 1 cup unsweetened almond milk
15. Mango Coconut Protein Smoothie
Enhanced with a scoop of vanilla protein powder for a nutritious boost, and a touch of honey or maple syrup for natural sweetness, this smoothie is the perfect way to kickstart your day or replenish after a workout. Simply blend with ice cubes for a cool, satisfying treat that is as delicious as it is nutritious.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 cup frozen mango chunks
- 1/4 cup coconut milk
- 1/4 cup Greek yogurt
- 1 tablespoon honey or maple syrup
16. Banana Blueberry Protein Shake
Whether you need a quick breakfast on-the-go or a post-workout pick-me-up, this shake has got you covered. Just blend the ingredients together for a refreshing and satisfying drink that will keep you energized and satisfied.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 banana
- 1/2 cup frozen blueberries
- 1 tablespoon almond butter
- 1 cup unsweetened almond milk
17. Chocolate Peanut Butter Banana Shake
This shake is a deliciously balanced way to indulge in your favorite flavors while staying on track with your nutrition goals. Whether it is for breakfast, a snack, or a post-workout refuel, this shake is sure to become a favorite in your repertoire.
Ingredients:
- 1 scoop chocolate protein powder
- 1/2 banana
- 1 tablespoon peanut butter
- 1 tablespoon cocoa powder
- 1 cup unsweetened almond milk
18. Green Protein Power Smoothie
This smoothie is a powerhouse of flavor and health benefits. Enhanced with hydrating unsweetened coconut water, it is the perfect choice for a refreshing post-workout drink or a satisfying breakfast on-the-go. With its refreshing taste and abundance of nutrients, this smoothie will keep you feeling revitalized and nourished.
Ingredients:
- 1 scoop vanilla protein powder
- Handful of spinach
- 1/2 avocado
- 1/2 cup frozen mango chunks
- 1 cup unsweetened coconut water
19. Strawberry Banana Protein Blast
This smoothie is a burst of flavor and essential nutrients. Whether you need a quick breakfast option, a post-workout refuels, or a satisfying snack, this blend has you covered. Simply whip up these ingredients for a creamy, satisfying drink that will leave you feeling energized and ready to tackle the day ahead.
Ingredients:
- 1 scoop strawberry protein powder
- 1/2 banana
- Handful of strawberries
- 1/4 cup Greek yogurt
- 1 cup unsweetened almond milk
20. Chocolate Mint Protein Shake
Whether enjoyed as a post-workout refresher or a satisfying snack, this shake is sure to satisfy your cravings while providing a boost of protein to fuel your day.
Ingredients:
- 1 scoop chocolate protein powder
- Handful of fresh mint leaves
- 1 tablespoon cocoa powder
- 1/2 banana
- 1 cup unsweetened almond milk
21. Coffee Banana Protein Shake
A delightful fusion of flavors to jumpstart your day, it is a satisfying and energizing beverage perfect for breakfast or a midday pick-me-up. Treat yourself to this refreshing shake for a delicious dose of protein and caffeine to fuel your day.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 banana
- 1/2 cup cold brewed coffee
- 1 tablespoon cocoa powder
- 1 cup unsweetened almond milk
22. Peanut Butter Jelly Protein Smoothie
This smoothie captures the essence of a classic PB&J sandwich. Blended to perfection with unsweetened almond milk, it is a satisfying and nutritious treat that will fuel your day with both taste and protein power.
Ingredients:
- 1 scoop vanilla protein powder
- 1 tablespoon peanut butter
- 1/2 cup mixed berries
- 1 tablespoon raspberry jam
- 1 cup unsweetened almond milk
23. Vanilla Berry Protein Smoothie
This delicious and protein packed nutrients will keep you energized and satisfied. Whether enjoyed as a post-workout refuel or a refreshing breakfast option, this smoothie is sure to become a favorite in your routine.
Ingredients:
- 1 scoop vanilla protein powder
- Handful of mixed berries
- 1/4 cup Greek yogurt
- 1 tablespoon honey or maple syrup
- 1 cup unsweetened almond milk
24. Blueberry Kale Protein Shake
This smoothie is a vibrant blend of nutritious ingredients that will kickstart your day with a burst of flavor and vitality. It is a satisfying and energizing drink perfect for breakfast or a post-workout refuel. With its refreshing taste and powerhouse of nutrients, this smoothie is sure to become a staple in your healthy living routine.
Ingredients:
- 1 scoop vanilla protein powder
- Handful of kale leaves
- 1/2 cup frozen blueberries
- 1/2 banana
- 1 cup unsweetened almond milk
25. Mocha Protein Shake
This shake is a perfect blend of rich flavors and energizing ingredients to start your day right. It is a satisfying and nutritious treat that will keep you fueled and focused throughout the day. Whether enjoyed as a breakfast pick-me-up or a post-workout refuel.
Ingredients:
- 1 scoop chocolate protein powder
- 1/2 banana
- 1/2 cup cold brewed coffee
- 1 tablespoon cocoa powder
- 1 cup unsweetened almond milk
26. Cherry Vanilla Protein Smoothie
This cherry vanilla protein smoothie is a delightful blend of sweet cherries and creamy vanilla that is sure to tantalize your taste buds, this smoothie offers a perfect balance of flavors and nutrients. Whether enjoyed as a refreshing breakfast option or a satisfying post-workout treat, this smoothie is a delicious and nutritious way to fuel your day with a burst of fruity goodness and protein-packed power.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 cup frozen cherries
- 1/4 teaspoon vanilla extract
- 1/4 cup Greek yogurt
- 1 cup unsweetened almond milk
27. Coconut Mango Protein Shake:
This shake is a true taste of the tropics; it is not only refreshing but also packed with protein and essential nutrients. Whether enjoyed as a refreshing breakfast option or a post-workout refuel, this Coconut Mango Protein Shake is sure to satisfy your cravings for a taste of summer.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 cup frozen mango chunks
- 1/4 cup coconut milk
- 1 tablespoon shredded coconut
- 1 cup unsweetened coconut water
28. Chocolate Banana Protein Smoothie
Blended with creamy unsweetened almond milk, this shake is not only irresistibly delicious but also packed with protein to fuel your day. Whether enjoyed as a quick breakfast option or a post-workout refuel, this Chocolate Banana Protein Smoothie is guaranteed to satisfy your cravings for something sweet and satisfying.
Ingredients:
- 1 scoop chocolate protein powder
- 1/2 banana
- 1 tablespoon cocoa powder
- 1 tablespoon honey or maple syrup
- 1 cup unsweetened almond milk
29. Peach Raspberry Protein Shake
Blended to perfection with unsweetened almond milk, it is a satisfying and refreshing drink that will fuel your body and tantalize your taste buds. Whether enjoyed as a quick breakfast option or a post-workout refuel, this Peach Raspberry Protein Shake is the perfect choice for a delicious and nutritious treat.
Ingredients:
- 1 scoop vanilla protein powder
- 1/2 cup frozen peach slices
- Handful of raspberries
- 1/4 cup Greek yogurt
- 1 cup unsweetened almond milk
30. Minty Chocolate Chip Protein Shake
Blended with creamy unsweetened almond milk, it is a deliciously satisfying drink that is perfect for breakfast, a snack, or a post-workout refuel. Treat yourself to this minty chocolate delight and enjoy the perfect combination of flavor and protein-packed goodness.
Ingredients:
- 1 scoop chocolate protein powder
- Handful of fresh mint leaves
- 1 tablespoon cocoa nibs or dark chocolate chips
- 1 cup unsweetened almond milk
Final Note
Enjoy these nutritious and delicious protein shakes as part of your muscle-building diet plan. Adjust ingredients and quantities according to personal taste preferences and dietary requirements.
FAQs
1. Which protein shake is best for muscle gain?
The best protein shake for muscle gain is one which provides high amount of protein like 25g-30g per serving. It should also be less in calories. Added fiber can help to digest protein better. Also, a protein shake with no added sugar is ideal for muscle building.
2. What to mix with protein powder for muscle gain?
For muscle gain, mix protein powder with milk or a milk alternative like almond milk. Adding fruits like bananas or berries, nut butter, oats, or yogurt can further enhance the shake’s nutritional profile.
3. Which shake is good for muscle gain?
A good shake for muscle gain typically contains a combination of protein powder (such as whey or casein), carbohydrates (from fruits or oats), healthy fats (like nut butter), and liquid (milk or water).
4. How much protein per day?
The recommended protein amount for an adult is 0.8g to 1g of body weight. But if you are an athlete or a bodybuilder you may need higher amount of protein like 1.2g to 1.5g per body weight.
5. Can I drink protein shake every day?
Yes, you can drink protein shakes every day as long as they’re part of a balanced diet and you’re not exceeding your daily protein needs.
1 Comment
As a fitness motivator and author of ‘getleanmuscle.net’, I am constantly on the lookout for new and effective ways to fuel our bodies for muscle building. The 30 protein shake recipes you’ve shared are a testament to your dedication and passion for fitness. Each recipe is a unique blend of flavours and nutrients. They are not just recipes but a labour of love, a testament to the art of healthy living. I am truly impressed by the depth of your research and the creativity of your concoctions.
Here’s my formula: It’s not just about protein; it’s about a protein-based, balanced diet. A balanced diet is the powerhouse for muscle building. It ensures protein for growth, carbohydrates for energy, and fats for nutrient absorption. Without this balance, essential nutrients might be missed, slowing down muscle growth. Yes, as a fitness motivator who has successfully completed this journey, this is my theory for success in muscle building. Not only have I followed the conventional theory about muscle gaining diets, but I have also found that well known traditional muscle building tips are not equally effective for everyone. Thus, I have formulated some of my own tips too. Actually, it’s a never-ending process based on continuous experimentation.
Now, I’d like to add a little something from my own journey. It’s not a protein shake, but it holds a special place in my heart. This recipe was a part of my initial muscle-building journey and has always been my go-to meal for a balanced and protein-rich diet. I call it the ‘ Grilled Salmon with broccoli and quinoa’.
Ingredients:
1 salmon fillet (rich in protein and omega-3 fatty acids).
1 cup of cooked quinoa (a complete protein source and packed with fibre).
1 cup of steamed broccoli (loaded with vitamins and minerals).
1 tablespoon of extra virgin olive oil (healthy fats).
Freshly squeezed lemon juice, Himalayan pink salt, and freshly ground black pepper to taste.
Instructions:
1. Marinate the salmon fillet with freshly squeezed lemon juice, Himalayan pink salt, and freshly ground black pepper.
2. Grill the salmon on a preheated grill until it’s fully cooked and has beautiful grill marks.
3. On a plate, create a bed with the cooked quinoa, place the grilled salmon on top, and surround it with the vibrant green steamed broccoli.
4. Drizzle with extra virgin olive oil and sprinkle with additional salt and pepper to taste.
Time and quantity:
This recipe serves one person. It’s best consumed as a dinner meal to provide a balanced mix of protein, fibre, and complex carbohydrates, perfect for muscle recovery and growth.
When to Avoid:
Avoid this meal if you have specific dietary restrictions or allergies related to the ingredients. Avoid consuming this meal right before a workout, as it is high in protein and fibre and can cause digestive discomfort during exercise.
Age, Gender, and Physical Condition Recommendations:
This recipe is suitable for both men and women who are actively working on muscle building.
For adults over 60, the body becomes less effective at breaking down and using protein. They should aim to get 0.72 to 0.81 grams of protein per pound of body weight each day. People with sedentary lifestyles may need fewer calories, so they should adjust the portion sizes accordingly. Always, consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.
This recipe is a tribute to all fitness enthusiasts who believe in the power of a balanced diet. It’s a reminder that muscle building is not just about lifting weights but also about lifting forks filled with nutritious food. Salute to my fitness fighters;