The 12 best protein shake recipes for muscle building

Protein shakes are a gym-goer's best friend: they're a tasty, convenient and affordable way to easily meet your daily protein needs.

However, the old combination of protein powder and water can become stale after a few months. Additionally, if you're trying to build muscle, mixing protein powder into shakes is a delicious and efficient way to increase your daily calorie intake.

And this is where Recipes for high protein shakes become clutch.

Good protein shake recipes offer you endless flavor options so you never get bored of the most important macronutrient. Additionally, they're also a delicious way to add more fruits, vegetables, nuts and seeds to your diet, which provide essential vitamins and minerals needed to maintain optimal health.

In this article you will learn why you need protein to build muscle, what to add to a protein shake so that it tastes good, 12 premium protein shake recipes, including the The best protein shake recipes for muscle or weight gain, that The best protein shake recipes for weight loss, and more!

Why you need protein to build muscle

ONE protein is a large molecule composed of chains of smaller links known as amino acids.

You can think of amino acids as the "building blocks" of muscle protein – without the necessary amino acids, the body can't make new muscle protein, and therefore you can't get bigger or stronger.

So, the main reason for consuming protein is to provide your body with enough amino acids to continue building and repairing your body.

As you can imagine, regular weight lifting and exercise increases The protein requirement of the body, but also for people with a lack of exercise, an adequate protein intake is important.

If sedentary people don't eat enough protein as they age, then they do lose muscle More quickly. And the faster they lose muscle, the more more likely They shall suffer an untimely death.

A good rule of thumb is that you should eat about 0.8 to 1 gram of protein per pound of body weight per day to support muscle growth. You also want to make sure that most of the protein you eat comes from quality sources that contain an abundance of essential amino acids (those most involved in the muscle building process).

When it comes to protein powders, some of the highest quality are proteins whey, casein, and peas or rice.

What to add to a protein shake

Even after several months of drinking the same taste the tastiest protein powders can get boring. It is therefore worthwhile to plant a few plants or Whey protein shake recipes up your sleeve to break the monotony.

Here is a list of The best things in a protein shake this keeps the taste and texture of your shakes fresh and tasty:

• protein powder such as whey protein powder, casein protein powder, and vegetable protein powder
• Dairy products such as Greek yogurt, skyr, cottage cheese, cow's milk and cottage cheese
• Sweeteners such as stevia, agave syrup, maple syrup and honey
• Plant-based milks like almond milk, cashew milk, coconut milk, and oat milk
• Nut butters such as peanut butter, almond butter, and cashew butter
• Seeds and grains like hemp seed, flax seed, chia seed, and old-fashioned oats
• Fruits like banana, strawberry, mango and avocado
• Flavors like vanilla extract, peppermint extract and cocoa
• Spices and seasonings like nutmeg, cinnamon, and salt
• Toppings like non-fat whipped cream, sprinkles, and shredded coconut
• coffee
• ice cream

The 12 best protein shake recipes for muscle building

Whether you're looking for something low-calorie, high-calorie, vegan, or just plain delicious, you'll find a recipe (or five) on this list of 12 that you'll want to try The best protein shakes for muscle building.

The instructions for making all of these shakes are the same: add all the ingredients to a blender and blend until smooth. Easy!

(Oh, and if you want more delicious, high-protein recipes, check this out The torn chef Cookbook with 125 "Fitness-Friendly" Recipes to Build Muscle, Lose Fat and Stay Healthy).

1. Cinnamon Banana Bread Protein Shake

Banana protein shake recipes are a good choice if you don't have time to prepare a balanced breakfast, as the starch in bananas keeps you full longer and gives the shake a thick, creamy, milkshake-like texture. This one mimics the taste of baked goods with cinnamon, almond butter, and honey.

2 serves

ingredients

• 2 small bananas, frozen
• 1 cup unsweetened cashew or almond milk
• 1/4 cup low-fat plain Greek yogurt
• 1 1/2 scoops Cinnamon Cereal Whey+ Protein Powder (or similar)
• 1 tablespoon almond butter
• 1/2 tablespoon honey
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1/4 teaspoon freshly grated nutmeg

Nutritional Values ​​(per serving)

Calories: 282

Protein: 25 grams

Carbohydrates: 34 grams

Fat: 6 grams

2. Peanut Butter Protein Shake

Peanut butter is a good source of protein, but it's also high in fat and calories, which means it's not always practical to smear some on toast when you're on one diet for weight loss. This peanut butter and Chocolate protein shake for weight loss is a better way because it satisfies your cravings for peanut goodness and is comparatively low in calories and higher in protein than the peanut butter concoctions that most people consume.

2 serves

ingredients

Nutritional Values ​​(per serving)

Calories: 240

Protein: 22 grams

Carbohydrates: 20 grams

Fat: 9 grams

3. Dark Chocolate Peppermint Protein Shake

This is one of my absolute favorites Recipes for protein shakes with chocolate because it takes all the flavors of a hot peppermint cocoa with a marshmallow topping and brings them into a high-protein shake that's perfect as a dessert.

serves 1

ingredients

• 1 large banana, frozen
• 3 large ice cubes
• 1 cup unsweetened almond milk
• 1 scoop Mint Chocolate Whey+ Protein Powder (or similar)
• 2 tablespoons unsweetened cocoa powder
• pinch of salt
• 1/4 teaspoon peppermint extract

Nutritional Values ​​(per serving)

Calories: 297

Protein: 32 grams

Carbohydrates: 41 grams

Fat: 5 grams

4. Cake Batter Protein Shake

Do you find it difficult to say no to everyone else's birthday cake in the office? Treat yourself to this drinking version instead. There's no icing on the cake, but you'll be surprised how much that is Vanilla protein shake recipe satisfies your cake cravings, and since it contains protein instead of simple carbohydrates, it will fill you up instead of weighing you down. It is also a perfect recipe for Birthday cake Whey+!

2 serves

ingredients

• 1 cup low-fat plain Greek yogurt
• 1 cup non-fat whipping cream
• 1/2 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 2 tablespoons agave syrup
• 1 scoop Birthday Cake or French Vanilla Whey+ Protein Powder (or similar)
• 1/2 cup ice cubes
• 1 teaspoon rainbow sprinkles

Nutritional Values ​​(per serving)

Calories: 259

Protein: 25 grams

Carbohydrates: 30 grams

Fat: 1 gram

5. Strawberry Mango Protein Shake

If you are looking for fresh, fruity and Healthy protein shake recipes, this Strawberry Mango Layered Fruit Smoothie is a gem. It also works with pretty much any two-fruit combination you can think of, so feel free to experiment (banana-pineapple and blackberry-watermelon are two of my favorites).

3 serves

ingredients

• 2 cups mango chunks, frozen
• 2 cups strawberries, frozen
• 2 teaspoons maple syrup
• 1 1/3 cup whole plain yogurt
• 1/2 cup full-fat coconut milk
• 1 scoop Strawberry Banana Whey+ Protein Powder (or similar)

Nutritional Values ​​(per serving)

Calories: 299

Protein: 14 grams

Carbohydrates: 36 grams

Fat: 12 grams

6. Coffee Protein Smoothie

Use it to turn your morning coffee into a breakfast Protein shake recipe to lose weight. It's a great way to enjoy the benefits of coffee – including elevated metabolic rate u improved physical performance – and all this with a portion of protein.

serves 1

ingredients

Nutritional Values ​​(per serving)

Calories: 218

Protein: 35 grams

Carbohydrates: 13 grams

Fat: 2 grams

7. Aloha Bliss Pineapple Protein Smoothie

It's your turn Post workout protein shake Enjoy the holidays with this fruity protein smoothie. It may not help you escape the workweek, but it will help curb your piña coladas cravings.

3 serves

ingredients

• 2 measuring spoons French Vanilla Whey+ Protein Powder (or similar)
• 1 20-ounce can pineapple chunks in juice
• 1 mango, peeled and chopped
• 1 banana, frozen
• 1 cup non-fat vanilla Greek yogurt
• 1 cup light coconut milk
• 1/2 cup unsweetened orange juice
• 1 cup of ice

Nutritional Values ​​(per serving)

Calories: 349

Protein: 27 grams

Carbohydrates: 55 grams

Fat: 5 grams

8. Peach Cobbler Protein Shake

Transform your favorite summer dessert into a healthy way to cool off Low calorie protein shake recipe. It doesn't taste quite as tempting as ice cream, but has half the calories and 10 times the protein. That's a fair trade if you can still enjoy fresh peaches and cream—not cream, of course, but low-fat cottage cheese.

serves 1

ingredients

• 1/2 cup low-fat cottage cheese
• 1 scoop French Vanilla Whey+ Protein Powder (or similar)
• 1/2 cup peaches
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract (or butter extract)
• 2 packets of stevia
• 1/2 to 1 cup water
• 1 cup of ice
• 1/2 teaspoon xanthan gum (optional)

Nutritional Values ​​(per serving)

Calories: 217

Protein: 41 grams

Carbohydrates: 14 grams

Fat: 1 gram

9. Strawberry Cheesecake Shake

If you're running out of protein powder or want to stick to whole foods instead, this strawberry cottage cheese cheesecake shake is one of the best homemade protein shakes for muscle building.

serves 1

ingredients

• 1 cup unsweetened almond milk
• 1/3 cup cottage cheese
• 1 cup strawberries, frozen
• 1/2 teaspoon vanilla extract
• Stevia to taste

Nutritional Values ​​(per serving)

Calories: 164

Protein: 11 grams

Carbohydrates: 18 grams

Fat: 5 grams

10. Cinnamon Bun Protein Shake

If you are looking Protein shake recipes for weight loss, look no further than this Cinnamon Roll Protein Shake. It uses egg whites, almond milk, cinnamon, and maple syrup to recreate the essence of a cinnabon. But instead of a whopping 880 calories per pastry, this cinnamon shake adds up to under 200 calories but has 33 grams of protein.

(At only seven grams of carbs, it's also one of the best Low carb protein shake recipes, also.)

serves 1

ingredients

• 3 tablespoons liquid egg white
• 3/4 cup unsweetened vanilla almond milk
• 1 scoop Cinnamon Cereal Whey+ Protein Powder (or similar)
• 1/4 teaspoon ground cinnamon
• 1 teaspoon pure maple syrup
• 1 small scoop of stevia
• 1 cup of ice

Nutritional Values ​​(per serving)

Calories: 189

Protein: 33 grams

Carbohydrates: 7 grams

Fat: 2 grams

11. Chocolate Hazelnut Protein Shake

If there's one cacao combo that challenges chocolate+peanut butter, it's chocolate+hazelnut. This version features half a banana and a handful of hazelnuts for flavor and a blend of hemp, flax, and chia seeds for a big nutritional boost.

The end result won't taste exactly like Nutella, but if you're looking for that flavor, you can always add a tablespoon of the hazelnut chocolate spread to the recipe. This adds about 100 calories making this an excellent one Protein shake recipe for weight gain.

serves 1

ingredients

• 1 cup of ice
• 1/2 cup unsweetened almond milk
• 1/4 cup hazelnuts
• 1/2 banana
• 1 scoop Dutch Chocolate Whey+ protein powder (or similar)
• 1 teaspoon of peeled hemp seeds
• 1 teaspoon of flaxseed
• 1 teaspoon chia seeds
• 1 tbsp ground cinnamon

Nutritional Values ​​(per serving)

Calories: 525

Protein: 39 grams

Carbohydrates: 38 grams

Fat: 27 grams

12. Avocado Mint Protein Smoothie

Think you've tried every possible fruit smoothie combo? think again This avocado mint Protein shake recipe with vanilla powder contains a unique blend of creaminess and freshness perfect for enlivening your protein shake rotation. However, be aware that this one is high in calories, so it's best for people looking for it Protein shake recipes for weight gain.

serves 1

ingredients

• 1 cup sliced ​​banana, frozen
• 1/2 avocado, peeled
• 3 dates, pitted
• 4 fresh mint leaves
• 1 tablespoon dark chocolate chips
• 1 cup unsweetened almond milk
• 1 scoop French Vanilla Whey+ Protein Powder (or similar)

Nutritional Values ​​(per serving)

Calories: 525

Protein: 39 grams

Carbohydrates: 38 grams

Fat: 27 grams

+ Scientific references

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3. Paddon-Jones, D., Short, KR., Campbell, W.W., Volpi, E., & Wolfe, RR. (2008). Role of dietary protein in sarcopenia of aging. The American Journal of Clinical Nutrition, 87(5). https://doi.org/10.1093/AJCN/87.5.1562S
4. Metter, E.J., Talbot, L.A., Schrager, M., & Conwit, R. (2002). Skeletal muscle strength as a predictor of all-cause mortality in healthy males. The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences, 57(10), B359–B365. https://doi.org/10.1093/GERONA/57.10.B359
5. Astrup A, Toubro S, Cannon S, Hein P, Breum L, & Madsen J (1990). Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. The American Journal of Clinical Nutrition, 51(5), 759-767. https://doi.org/10.1093/AJCN/51.5.759
6. Beck, T.W., Housh, T.J., Schmidt, R.J., Johnson, G.O., Housh, D.J., Coburn, J.W., & Malek, M.H. (2006). The acute effects of a caffeinated dietary supplement on strength, muscular endurance, and anaerobic ability. Journal of Strength and Conditioning Research, 20(3), 506-510. https://doi.org/10.1519/18285.1