10 Great Protein Shake Recipes For Your Weightlifting Workouts

October 8, 2009 by  
Filed under The Fitness Bug

affordable-supplements-protein-shaker-bottle

For weeks I have been asked the question,

‘ What ingredients should I mix in my protein shakes’?

I too have asked this question to others over the years. The main concern that I had was that I didn’t want to mix and blend ingredients that could jeopardize the effectiveness of the protein supplement. After all I am into building muscle fast… I do not want to be slowing down the process.

Other than that, I did always want to make sure that the protein shake at least tasted good, as I do not believe you should be taking a disgusting tasting protein shake for the long term. That actually goes back to what I mentioned in yesterdays post. You will want to take something that you naturally enjoy in your everyday life, not just when you are in your barbarian weightlifting workout mode.

From what I have seen so far, those are some of the same concerns that you may have in regards to what you should include in your protein shake. But today I will share with you 10 great protein shake recipes that I have either stumbled upon, have been introduced to or have experimented with on my own behalf.

For all of these recipes I used Optimum Nutrition protein powder, as that is what I usually use on a regular basis. You can try others, but Gold Standard Whey is the one I know they work well with.

The Banana and Bread Shake

banana-vanilla-protein-flavour

This one is a personal favorite. I am a fan of bananas and probably eat too many for my own good. I am also a fan of Quaker Oats porridge (and mixed with bread) which I mentioned killer foods for fitness. So it was inevitable that I would stumble upon this mix.

Ingredients:

  • 2 scoops of Gold Standard Whey Protein (Banana Flavour)
  • 1 Banana
  • 1/2 Cup Quaker Oatmeal (cook with boiling water)
  • 3/4 Cup Kellogg’s Bran Flakes
  • 1 Bottle of Water
  • Sugar, Brown Sugar or Artificial Sweetener to taste

Mix, blend and enjoy!

Raspberry Shake ‘Berry good’

Yesterday I spoke about buying yogurt and freezing it. This is when I got experimenting and came up with this mix.

Ingredients:

  • 2 scoops of Raspberry yogurt and protein
  • 4 strawberries
  • 15 blueberries
  • 16 ounces of non-fat milk
  • 2 cups of ice cubes

Now, when I shared this with a few gym buddies they gave me the seal of approval for creative excellence. So I must have done something right… remember when I talked about the importance of having a great tasting protein shake? Well this is complimentary to that statement. In fact I would recommend to have some gym buddies get together and then serve a few of these up with umbrellas on top.

Chocolate Coffee Shake

This one is for all of you coffee and chocolate milk lovers reading this. I am a fan of food in general so I will naturally say that this tastes good.  However, I am not a fan of coffee, so it is not a favorite of mine… but it might be for you.

Ingredients:

  • Mix 2 scoops of Chocolate Mint Protein
  • 1 cup of skim milk
  • 5 ice cubes
  • 1 cup of water
  • 1 spoonful of instant coffee!

Gourmet anyone?

Peanut Brittle Protein Shake

peanut_brittle-protein-flavour

This is a ‘now’ favorite which I discovered by accident while playing around with the Vanilla flavored protein. This mimics peanut brittle only in taste. It won’t send your blood sugar soaring and it’s a fun way to get in some healthy unsaturated fat.

Ingredients:

  • 2 scoops vanilla protein
  • 1 tablespoon of sugar-free instant butterscotch pudding mix (Dry)
  • 1 tablespoon of natural peanut butter (Chunky)
  • 8 oz cold water or low-fat milk.
  • 3-6 ice cubes

Directions:

Just stick them all into a blender. I like to add the peanut butter in last so that it stays thick and chunky, just like the peanut brittle it is replacing.

A ‘Good morning’ Shake

This is a protein smoothie that I have had for breakfast in the past. This one was introduced to me and now with the power of referrals; I am now introducing it to you. This shake gives you a good start to the day and is high in protein, has good fats and carbs.

Ingredients:

  • 1 cup of pure water
  • 1 big scoop of vanilla whey protein powder
  • 3/4 cup of natural yogurt
  • 1 banana
  • 1 teaspoon of flax-seed oil
  • 2 teaspoon of honey
  • 1 teaspoon of spirulena

Pineapple Power

pineapple-protein-powder-recipe

This tropical fruit is known to speed up muscle recovery and help breakdown and digest protein. But other than that… it’s lovely pineapple. Get tropical with this one.

Ingredients:

  • 1 cup of pineapple juice
  • 3 strawberries
  • 1 banana
  • 1 teaspoon of yogurt
  • 1 scoop of your choice of protein (Mixes well with a few)

A Stay-fit Bug Favourite*

I won’t say much about this one. Just try it!

Ingredients:

  • 2 scoops of chocolate protein
  • 10 Ice Cubes
  • 12 oz. fat free milk
  • 2 tablespoons of fat free vanilla yogurt
  • 1 tablespoon of reduced fat peanut butter
  • 2 tablespoons of hazelnut coffee
  • 1/8 cup of caramel ice cream topping

You can add more or less caramel topping, depending on how sweet you want your shake.

Strawberry Nut Shake

strawberry-nuts-protein-powder-recipe

For the strawberry lovers.

Ingredients:

  • Mix 2 Scoops of Vanilla protein
  • 1 cup of fat-free strawberry yogurt
  • 6 shredded macadamia nuts.

Tropical Island Shake

Take this one to the beach.

Ingredients:

  • 8 oz. pure water
  • 1/2 tablespoon of pineapple extract
  • 1/2 tablespoon of coconut extract
  • 1 tablespoon of heavy cream
  • 1/2 frozen banana
  • 1 big scoop (1 oz) of Eggnog Protein
  • Stevia or Agave to taste (optional)
  • 2-3 ice cubes (optional)

The Almond Shake

Last but not least… the almonds. When go shopping and want munchies, almond rounds are always on the list, and again, I probably eat too many of those too. My obsession with them led me to experimenting with this protein shake mix.

Ingredients:

  • Mix 2 Scoops of Vanilla protein
  • 10-12 oz of skimmed milk
  • 1.2 cup of dry oatmeal
  • 1.2 cup of raisins
  • 12 shredded almonds
  • 1 tablespoon of peanut butter.

I’ve tried and tasted many protein shake recipes, but these are a handful (well… 2 handfuls) of recipes that I tasted but simply did not forget. Give these a try and I’m sure you will find a favorite.

Just in case you are new to all of this, here is a shaker for you.


Bodybuilding.com Shaker Bottle, 25 Oz.

Bodybuilding.com Shaker Bottle, 25 Oz.

What protein recipes have you tried?

See you in the comments.

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