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Protein Shake Recipes
Free Protein Shake Recipes for Bodybuilding
Tired of schlepping all over the 'net trying to find protein shake recipes that actually taste good? Stop wasting your time! I've compiled the best of these protein shake recipes for bodybuilding that you can customize any way you want to meet your needs.
The list below has the all kinds of Protein Shake Recipes, I've done my best to list as many types as possible to help people find what they are looking for.
For more healthy, FREE protein shake recipes, as well as tips and strategies on the best time to have them, the best supplements and foods to include in them, and how to make the healthiest shakes you've ever had, please sign up for our Free Bodybuilding and Fitness Magazine Subscription. I hate when people send me e-mails that I don't want, so we will NEVER do anything with your e-mail address except send you our FREE Weekly Magazine, which you can opt out of anytime.
How To Blend A Super Protein Shake!
Ever wonder how to make a superb protein shake recipe? Here are the top things to bear in mind when making your own protein shake recipe: the quality of the protein, using other organic foods in the shake, using pure water and adding fiber.
Protein shakes offer one of the most excellent means of building lean muscle. With the ability to mix whole foods together, shakes supply one of the most delectable ways to obtain top-shelf nutrition.
Most folks, however, get bewildered when trying to figure out how to create the top protein shake achievable. The following should supply some guidance on how to assemble one of the world's best super-foods.
Use a good-quality protein powder:
This is the most crucial component of any protein shake recipe. You must - absolutely must - use a high-quality protein powder. A good protein powder provides a large amount of the nutrition of the shake.
Which protein powder is best for your shakes?
I only recommend one protein powder for all my protein shake recipes: Bio-Engineered Protein.
Bio-Engineered Protein is a bit pricier than some other protein powders, but it is worth every penny. The difference it makes in every shake I make is huge. My shakes are creamier, richer, give better resuls and just generally tastier because of Bio-Engineered Protein. One day I ran out of my Bio-Engineered Protein and used my roommate's discount bulk protein - blech! It was sick! Watered down and gross!
Trust me - buy one or two jugs of Bio-Engineered Protein and you'll see how big a difference a good protein powder will make.
This isn't just a matter of the taste of your protein powder, though. Using low-cost protein powders offer poor digestibility, reduced nutrition, and most importantly, poor taste! When you purchase the cheapest stuff you can find at some fly-by-night web site, then you are going to be making shakes that are going to give you the farts and give you nausea from their gross taste.
The base of any good protein shake is the protein powder used! I can not stress this enough.
Use whole foods in your shake:
The majority of people don't understand that they can toss whole foods into their shake. Throwing peanut butter, cream, walnuts, even organic eggs into shakes absolutely transforms them. Your protein shakes should not be made of just bizarre powders and health supplements. Consider your shake a condensed "muscle-building-drink" chock-full of healthy foods.
Use frozen organic greens:
This could sound mad, but placing frozen beans into a shake in place of ice results in the exact same flavor, but tons more nutrition! The ice substitute's flavor is masked by its' being frozen. Just make sure you blend the shake a bit longer, to pulverize everything up.
Use spring water instead of whole milk:
If you use a good-quality protein powder, along with filling organic food sources, then you won't necessarily need milk in your protein shake. The majority of of the population is at least slightly lactose intolerant, and milk delivers a enormous insulin rush in the body, meaning it can help you pack on additional fat if consumed at the wrong time. Combined with the right protein powder, and the most healthful and best tasting organic foods, making your protein shake with water will be fine.
Use a fiber supplement:
A fiber supplement, similar to psyllium husks, offers a little added texture and no extra taste. Its chief advantage though is that it will offer your digestive system a BIG help, in addition it slows down the speed with which your shake is digested, meaning a smaller amout of fat gain!
The last word on how to create a protein shake:
Many of my shakes include whole peanut butter, organic eggs, whole kale, unprocessed oats - are you getting the picture? My protein shake recipes are actually just whole foods, mixed together with a super-tasting and good-quality protein powder, which results in a "super-drink blend" of sorts. Not only are my protein shakes sweet, rich goodies, but they've helped me make the body of my dreams.
How else are planning to get two or three helpings of the top greens, a full dose of high-quality protein, and fats and carbohydrates from the best food sources, all at once?
Now go have fun with some protein shake recipes!
Vince Gironda's Hormone Precursor Protein Shake
This one is a bit "intense" but amazing. I swore by it while on the Anabolic Diet. I would make one or two of these shakes a day and drink them throughout my waking hours. I slabbed on piles of muscle with it - give it a shot if you want a HUGE anabolic boost!
1.5 cups half and half
12 raw fertile eggs
1 or 2 scoops mike and Egg protein powder
1 banana
Strawbery Banaza Protein Shake
Great tasting skake to stay below 500 calories.
1 banana
2 large strawberies
12 oz nonfat milk
1 Dannon Light and Fit yogurt
1 scoop vanilla/strawberry whey protein powder
Protein Pudding Shots
Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.
Coffee Blast Off Protein Shake
1 single tall espresso shot
12 oz milk
2 scoops vanilla protein powder
1 scoop ice
Peanut Butter Muscle Balls
Use the “Power Fudge” recipe located on this site to make this one. God it’s incredible!
Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.
Power Fudge (Vanilla or Chocolate Icing)
This isn’t a shake, but god it’s delicious. With the right protein powder, it tastes like (and has the consistency of) mousse.
1 scoop chocolate or vanilla protein powder
3 to 4 tablespoons heavy whipping cream
*mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
Mocha Coffee Protein Shake
Coffee and chocolate. Does it get any better than this?
6 oz. water
4 ice cubes
2 tablespoons heavy whipping cream
6 oz. coffee*
2 scoops chocolate protein powder
*You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
Root Beer Float Protein Shake
If you’re like any normal person, then you love the flavor of a good ol’ fashioned root beer float. Give this one a shot.
1 can Diet A&W Root Beer
1 to 2 tablespoons Heavy Cream
4 ice cubes
1 to 3 scoops vanilla protein powder
Pineapple Blast Protein Shake
Pineapple is one of my favorite additions to ANY shake. This one is very sweet and VERY good for you.
Fresh is the best, but canned fruit will work as well (more calories though).
4 ice cubes
12 oz. water
2 scoops vanilla protein powder
1/2 cup pineapple chunks
Tangerine Cream Protein Shake
Diet soda can actually be an effective way to make a delicious protein shake. Give this one a shot.
12 oz. Tangerine Diet Soda
4 Ice Cubes
1 to 2 tablespoons heavy cream
1 to 3 scoops vanilla protein powder
German Chocolate Cake Protein Shake
The flavor of chocolate and coconut give this one its name.
12 oz. water
4 ice cubes
1 tablespoon heavy cream
1 tablespoon cream of coconut
2 scoops chocolate protein powder
Frozen Chocolate Banana Protein Shake
Kind of a generic shake, but tastes good. Give it a shot.
12 oz. Water
4 to 5 ice cubes
1 banana
1 tablespoon heavy cream
2 scoops chocolate protein powder
The Turtle Protein Shake
Wow. WOW. Words can’t describe this one. This is unreal. I could live off of this shake all day, every day. Try it and you’ll be shocked by what you taste. WOW again.
1/2 cup water
1 or 2 scoops chocolate protein powder
1 oz pecan halves, chopped
2 tbsp natural peanut butter
1 cup pasteurized egg whites
1/2 cup ice cubes
Cinnamon Roll Protein Shake
Delicious AND nutritious. This shake is incredible, and really does taste exactly like a cinnamon roll with a lot less guilt. Try to drink only one in a day, I dare you!
2 scoops vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet Splenda
cinnamon to taste
8 oz. water or low-fat milk
3 ice cubes
A few dashes butter flavor sprinkles or butter-flavor extract
S’Mores Protein Shake
This is a bit of a “cheat” shake, but who cares? It’s better than a Blizzard at the Dairy Queen! Enjoy!
2 scoops chocolate protein powder
A few marshmallows (or cream)
1/3 cup of graham crackers
3 tablespoons of light chocolate syrup
12 ounces of skim milk
1/3 cup of ice
Chocolate Peanut Butter Ice Cream
Simple and delicious — stick these ingredients in the blender, but don’t expect a liquified shake. You should eat this one with a spoon!
2 scoops chocolate protein powder
3 or 4 tbsp peanut butter
1 1/2 cups ice (your preference, for texture)
Blend in blender until roughly the consistency of ice cream.
Berry Good Morning Protein Shake
Yeah, I know, cheesy name, but amazing shake. Try this one out in the mornings — you’ll feel great for the rest of the day.
You’ll also get about 5 or so servings of fruits and veggies in this one shake alone!
1 cup frozen mixed berries
1 banana
1/2 cup full fat yogurt
1/2 cup water
1 cup frozen vegetables
1 or 2 scoops vanilla protein powder
Super Chocolate Protein Shake
If you love chocolate, you are going to absolutely adore this shake. It’s simple, fast, and tastes amazing. Make sure to use a good protein powder on this one.
1/2 cup water
1/2 cup frozen vegetables
1/2 cup pasteurized egg whites
2 scoops chocolate protein powder
1 tbsp unsweetened cocoa powder
2 tbsp peanut butter
Italian Melon Protein Shake
1/2 Cantaloupe Melon
2 medium oranges
6 basil leaves
2 Scoops Protein Powder
A few ice cubes
Water as neededr
Banana Bread Protein Shake
2 scoops protein powder
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
Banana Cheerio Breakfast Protein Shake
Great for a super fast morning meal.
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 banana
3/4 cup cup of original cheerios
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Bay Cooler Protein Shake
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1/4 c cherries
1 1/2 c pineapple
Add all ingredients to blender, blend thoroughly, and serve.
Bermuda Protein Shake
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 tsp lime juice
1 1/2 cup apricots
1/2 orange sorbet
1/4 cup blueberries
Add all ingredients to blender, blend thoroughly, and serve.
Blueberry Blaster Protein Shake
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
20-30 blueberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Peanut Butter Protein Shake
A very tasty recipe... like a peanut butter cup.
12 oz. water
4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon natural peanut butter
2 scoops chocolate protein powder
Chocolate Strawberry Delight Protein Shake
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
8 strawberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Coco Cream Protein Shake
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
3/4 cup diced banana
3/4 cup diced pineapple
1 c vanilla ice cream
Add all ingredients to blender, blend thoroughly, and serve.
Green Limey Protein Shake
4 Raw Eggs
1 Peeled Lime
1 Banana
1 Handful Spinach
1 Glass of Cold Water
Juicy Protein Shake
10 oz apple juice (can use orange/blend)
1 scoop ice
1/2 large banana
4 frozen strawberries
2 scoops vanilla protein powder
Orange Berry Protein Shake
2 Medium Oranges
1/2 cup Cranberries
3/8 cup raspberries
1 TSP Honey or Agave
2 Scoops Protein Powder
A few ice cubes
Water as needed
Orange Bomber Protein Shake
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 1/2 cup diced orange
1/2 cup orange sorbet
Orange Creamsicle Protein Shake
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 to 2 peeled oranges
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Papaya Lime Protein Shake
1/2 Medium Papaya
1/2 Lime
1 Golden Passionfruit
2 Scoops Protein Powder
A few ice cubes
Water as needed
Papaya Lime Protein Shake
1/2 Medium Papaya
1/2 Lime
1 Golden Passionfruit
2 Scoops Protein Powder
A few ice cubes
Water as needed
Pina Colada Protein Shake
All that is missing is the rum!
12 oz. water
4 ice cubes
3 scoops vanilla protein powder
1/3 cup Pineapple chunks
2 tsp. Coconut extract
Pineapple Peach Protein Shake
1 Ripe Peach
4 Slices medium pineapple
1 banana
2 Scoops Protein Powder
A few ice cubes
Water as needed
Strawberry Apple Protein Shake
1 1/8 cup Strawberries
1-2 Apples (depending on size)
2 Scoops Protein Powder
A few ice cubes
Water as needed
Thick Raspberry Chocolate Shake
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of whole (or 2%) milk
6 ice cubes
8 raspberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!
Triple Tropic Protein Shake
1/2 medium pineapple
1 small mango
1 kiwi
2 Scoops Protein Powder
A few ice cubes
Water as needed
Vanilla Banana Cream Protein Shake
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water or whole (or 2%) milk
6 ice cubes
1 banana
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Very Berry Berry Protein Shake
3/8 cup Blackberries
3/8 cup Blueberries
1/4 cup Strawberries
3/8 cup Raspberries
2 Scoops Protein Powder
A few ice cubes
Water as needed
Berry-Banana Blast Protein Shake
Antioxidant rich and full of fruit and vegetable goodness, the berry-banana shake provides not only one of the best nutrient blasts you can pack into a shake, but also tastes better than just about anything that's come out of your blender. Prepare to be amazed when you taste and feel this one.
1/2 cup water
1 cup mixed berries
1 banana
1/2 cup fat free yogurt
1 or 2 scoops Protein Powder (to taste)