16 Delicious Protein Shake Recipes

1. Hot Cocoa

1 scoop of chocolate whey protein

1 cup of skimed milk

½ cup low-fat cottage cheese

1 bag of instant cocoa

Warm up the milk, but do not boil it. Pour the milk in a blender, pour the protein, cocoa, add the cheese. Stir until you get homogeneous mixture. You don’t need to add casein because of the cottage cheese which contains casein in a good form.

Composition: 5 g fat, 20 g carbohydrates, 44 g protein, 0 g fiber, 296 calories.

When to drink it : before going to bed.

 

2. Vanilla protein shake recipe

1 Scoop of casein with vanilla flavor

1 scoop of vanilla whey protein

½ cup skimmed milk

½ cup vanilla yogurt (fat-free)

Mix the protein and yogurt in a separate bowl until you get homogeneous lump-free liquid. Pour the milk into a large glass and add the mixture of yogurt and protein while mixing gently. The use of a blender is not necessary, as the protein is already mixed with yoghurt. Stirring with a spoon will be the most convenient.

Composition: 5g fat, 61 g carbohydrates, 48 g protein, 0 g fiber, 475calories.

When to consume it: after a workout.

 

peach protein shake

 

3. Peach protein shake recipe

1 scoop of vanilla whey protein

1 cup of water

1 packet of oatmeal noodles

½ cans of canned peaches, remove the syrup

Mix all the ingredients in a blender until you get a smooth liquid. Oatmeal provides the body with fiber. If you don’t like raw oatmeal, you can add a small amount of sweet corn flakes.

Composition: 2 g fat, 49 g carbohydrates, 24 g protein, 2 g of fiber, 306 calories.

Time to consume it: before your workout in the morning.

 

4. Orange protein shake recipe

1 scoop of whey protein (vanilla flavor)

1 cup of orange juice

½ cup nonfat vanilla yogurt

Mix all ingredients in a blender. This protein shake recipe uses only 100% orange juice (preferably fresh)

Composition: 43 g of carbohydrates, 1 g fat, 27 g protein, 2 g of fiber, 280 calories.

Consume in the morning before exercise.

 

5. Chocolate and nuts protein shake

1 scoop of whey protein (chocolate flavor)

1 cup of milk (skimmed)

½ cup almonds (grated)

½ chocolate bar crushed in pieces

Mix the protein and milk in a blender. Pour the grated almonds and chocolate chips on top. You need to actually eat the shake with a spoon, as nuts and chocolate almost immediately sink to the bottom.

Composition: 17 g fat, 41 g carbohydrates, 39 g protein, 8 g of fiber, 457 calories.

Consumption: before training.

 

6. Lemon protein shake recipe

1 scoop of vanilla whey protein

1 scoop of casein with vanilla flavor

1 cup of lemonade

Mix the lemonade with the protein in a tightly covered container. Shake the can for a better mixing of the ingredients. In the preparation of this shake it’s best not to use sweeteners (aspartame), but sugar.

Composition: 1 g fat, 65 g carbohydrates, 43 g protein, 0 g fiber, 445 calories.

Consumption: Take after a workout.

 

 

7. Mocha protein shake recipe

1 cup of hot coffee

2 tablespoons honey

1 scoop of whey protein (chocolate flavor)

All ingredients are mixed together in a blender. The shake can also be used in low-calorie diets, but without the honey.

Composition: 0 g fat, 36 g carbohydrates, 20 g protein, 0 g fat, 215 calories

Consumption: before exercise, morning, noon

 

banana protein shake recipe

 

8. Banana-peanut butter protein shake recipe

1 cup of of skimmed milk

1 scoop of whey protein (chocolate flavor)



1 small banana

1 tablespoon of peanut butter

Mix the ingredients in a blender. You can also add coconut oil in the shake (as long as the oil has natural flavors). Coconut oil, in turn, can be replaced by high-quality olive oil.

Composition: 16 g fat, 46 g carbohydrates, 37 g protein, 2 g of cellulose, 461 calories.

Consumption: before exercise, in the morning, in the afternoon.

 

9. Energy shake recipe

One cup of milk (1%)

¾ cup of oatmeal (instant), soaked in water

2 tablespoons vanilla yogurt, low-fat

2 scoops of whey protein with chocolate flavor

2 teaspoons peanut butter

6 ice cubes (crushed).

Composition: 4 g fat, 29 g carbohydrates, 12 g protein, 3 grams of fiber and 220 calories.

 

10. Strawberry protein shake

½ cup low-fat vanilla yogurt

One cup of milk (1%)

2 ML Whey Protein

2 teaspoons peanut butter

1 cup frozen strawberries

6 ice cubes (crushed).

Composition: 5 grams of fat, 26 g carbohydrates, 11 g protein, 3g fiber, 186 calories.

 

11. Banana and orange smoothie

1 banana

½ cup of low-fat vanilla yogurt

1/8 cup of frozen orange juice (concentrate)

½ cup of milk (1%)

6 ice cubes (crushed).

Nutrition: 2 g fat, 33 g carbohydrates, 8 g protein, 2 g fiber, 171 calories.

berry protein shake

12. Berry protein shake

¾ cup skimmed milk

¾ cup of oatmeal (instant), soaked in skim milk or water

¾ cup frozen mixture of strawberries, raspberries and blueberries.

2 scoops of whey protein

3 crushed ice cubes.

Composition: 1 g fat, 27 g carbohydrates, 7 grams of protein, 4 grams of fiber and 144 calories.

 

13. Summer homemade protein shake 

1 banana

2/3 cup of frozen strawberries

¾ cup of milk (1% fat)

2 ML vanilla whey protein

½ cup diced honeydew

120g low-fat vanilla yogurt

3 ice cubes (crushed).

Composition: 2 g fat, 39 g carbohydrates, 9 g protein 4 g fiber, 199 calories.
Protein shakes used by popular bodybuilders :

14. Arnold Schwarzenegger‘s protein shake

1 egg

2 cups milk

½ cup ice cream

½ cup of skimmed milk powder.

Mix all ingredients in a blender until you get a consistent liquid.

arnold schwarzenegger protein shake

15. George Zangas protein shake

fresh fruit (berries, bananas)

300-350 g of fruit juice or whole milk

1-2 tablespoons of brewer’s yeast

2-3 scoops of protein powder

2-3 whole eggs

3-4 ice cubes.

First you need to blend the milk, fruit (juice) and the protein in a blender, then add the remaining ingredients and stir until smooth.

 

16. Steve Reeves‘ power drink 

2 tablespoons of milk powder

400 grams of fresh orange juice

2-4 raw eggs

1 banana

1 tablespoon of honey

1 tablespoon of gelatin.

All ingredients should be mixed in a blender until we get a smooth mass.

Finally we want to say a few words about the choice of protein shakes, and about the dangers of their excessive consumption. It is not necessary to use ingredients made by unknown manufacturers and dealers sold under the counter in the gym. There are cases when such products in addition to the protein concentrates contain amphetamines and anabolic agents.

If you are healthy the excessive amount of protein should not cause any health issues, although an extreme amount of protein in the diet is known put the kidneys under stress.

Quite a common stereotype is that protein shakes, unlike ordinary food can not be converted to fat, which, of course is not true. In the human body any energy substrates (including protein), can easily be stored as fat. This is why you should not go overboard with using these protein shakes.



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