While building muscle and gaining strength, it is important to fuel your body properly. It is hard to stick to a regime when temptation is around every corner. A protein shake or smoothie can be a satisfy way to curb cravings and change things up from eating egg whites and tuna fish. Your fuel doesn’t have to be boring or repetitive.
I’ve scoured the internet to find some tasty protein shake recipes. Some are geared for certain parts of the day to optimize your workouts or to help you wake up. The food you consume is the fuel to meet your fitness goals. Without it, there is no way that you will achieve it, so what you eat might as well be tasty too!
1. Hot Coco
1 cup fat-free milk- 1 scoop chocolate whey protein
- 1 packet Swiss Miss Diet Milk Chocolate hot cocoa
- 1⁄2 cup low-fat cottage cheese
Best at bedtime. The cottage cheese is a slow-digesting protein that will burn through the night.
Heat milk until hot (but not boiling) and pour in blender. Add protein, cocoa and cottage cheese; blend until mostly smooth.
Serves 1 – 275 Cal, 1g fat, 20g Carbohydrate, 0g Fiber, 44g Protein
Source: Muscleandfitness.com
2. Mint and Ice Cream Dessert Weight Gain Shake
- 8 oz. (1 cup) whole milk
- 1 cup either vanilla or chocolate ice cream
- 2 scoops chocolate mint protein powder *
- ¼ teaspoon mint extract
*If you can’t find chocolate mint protein powder, use chocolate protein powder and increase the mint extract to taste.
To reduce the fat, calories, and carbs substitute the ice cream with low fat ice cream, frozen yogurt, or regular yogurt.
Serves 1 – 836 Cal, 38.9 fat, 62.8g Carbohydrate, 0g Fiber, 4g Sugar, 38g Protein
Source: Muscleandstrength.com
3. Hazelnut Rich Chocolate Protein Shake
1 ½ cup fat free milk (or substitute with non-dairy milk like soy or almond milk)- 2 scoops chocolate protein powder
- 2 tablespoons fat free vanilla yogurt
- 1 tablespoon peanut butter
- 2 tablespoons hazelnut coffee
- 1/8 cup caramel ice cream topping
- 10 ice cubes (less if you prefer a thinner consistency)
Serves 1 – 591Cal, 13 fat, 51.7g Carbohydrate, 71.3g Protein
Source: Bodybuilding.com
4. Root Beer Float
1 scoop vanilla whey protein- 1 scoop vanilla casein protein
- ½ cup fat free vanilla yogurt
- 1 ½ cup root beer
In a bowl, slowly mix powders and yogurt, adding a little at a time to prevent clumping. Pour root beer into a large glass, one much larger than you think you need. Slowly add younger mixture, but DO NOT STIR. The carbonation makes this extremely frothy even without stirring.
If you want to lower the carbs, diet root beer use if you don’t mind artificial sweeteners.
Serves 1 -443 Cal, 1 fat, 61g Carbohydrate, 1g Fiber, 48g Protein
Source: Muscleandfitness.com
5. Peanut Butter and Bacon Weight Gain Shake
- 2 cups whole milk
- 3 tablespoons peanut butter
- 2 strips bacon, cooked
- 2 scoops peanut butter protein powder
Cook bacon until crispy and drain on paper towel. Break up one piece and reserve for garnish. Place the rest of the ingredients in a blender, including the second piece of bacon. Gently pulse blend until the piece of bacon is completely incorporated and appears as speckles in the shake, not small pieces. Top with reserved bacon.
Serves 1 – 907 Cal, 49.2g fat, 39.3g Carbohydrate, 84g Protein
Source: Muscleandstrength.com
6. Orange Creamsicle
1 cup orange juice- 1 scoop vanilla protein powder
- ½ cup fat-free vanilla yogurt
Blend until smooth
Best in the mornings or pre-workout.
Serves 1 – 280 Cal, 1g fat, 43g Carbohydrate, 27g Protein
Source: Muscleandfitness.com
7. Caramel Cream and Coffee Protein Shake
1 cup whole milk- ½ cup heavy cream
- ½ cup brewed coffee
- 2 Tablespoons Caramel Topping
- 2 scoops caramel protein powder
Blend until smooth.
Serves 1 – 903 Cal, 54.2g fat, 51.1g Carbohydrate, 59.1g Protein
Source: Muscleandstrength.com
8. Lemon Drop
2 cups lemonade- 1 scoop vanilla protein powder
- 1 scoop vanilla casein protein powder
Stir or shake to combine (no blender needed)
Best for post workout
Serves 1 – 445 Cal, 1g fat, 65g Carbohydrate, 43g Protein
Source: Muscleandfitness.com
9. Almond Joy
1 cup unsweetened almond milk- 2 scoops chocolate protein powder
- 2 Tablespoons almond butter
- 2 Tablespoons dark chocolate chips
- ¼ cup unsweetened coconut – shredded
Blend until smooth
Serves 1 – 1042 Cal, 45g fat, 58.8g Carbohydrate, 61.8g Protein
Source: Bodybuilding.com
10. Make Your Own!
Creating your own protein shake or smoothie can be easy. There are a few guidelines to follow to make it easier on you (and your blender):
- Use at least a cup of liquid per serving – it can be anything: skim milk, water, juice, soy or almond milk, or coconut water to name a few ideas.
- Protein – the leaner the better. Don’t limit yourself to just protein powder. Tofu, low fat cottage cheese, or Greek yogurt can also be good substitutions or as an addition.
- Be mindful of adding caffeine or other stimulants later in the day. It can add a nice kick, but if it keeps you from a good night’s rest, then it is not the time of day to use it.
- Healthy Fat – try to choose an unsaturated fat like avocado, seeds, or nuts.
- Use frozen fruit, like bananas and blueberries, instead of or with ice. It adds flavor and nutrition and doesn’t water down the shake.
- Measure all your ingredients. It is easy throw off the nutritional balance when you don’t know how much you are really adding.
When training, everything you eat is important. Quality food that meets your body’s requirements will keep you healthy and aid in recovery. Building muscle is not just what you do to your body, but what you put into it.
All protein powders are not created equal and it is easy to get confused, especially for those just starting with training programs. Check out the “best protein powders” page to find the best one to suit your needs.
I have found the amount of calories, fat, protein, and carbs in these recipes, but if there are enough people out there interested, I can create custom diet plans and additional information as well.
