8 Delicious Protein Shake Recipes for Muscle Building

Trying to bulk up is no piece of cake, so we need all the help we can get to achieve our body goals. Protein shakes have long been hailed as an essential workout fuel – not only do they give the extra protein boost needed for building muscle and gains, but they also increase metabolism and leave you feeling full [1].

So here’s a list of delicious and unique protein shake recipes that are sure to have you craving for some as a pre or post-workout snack!

Understanding Protein Shakes

Protein shakes are beverages made with the base of protein powder, water, and milk. These can be produced in a variety of different flavors with a range of other ingredients added to them. One serving of protein powder usually come with 10-30 grams of protein that are sourced from dairy, eggs, or they are plant-based protein powders.

When Can You Consume Protein Shakes

Protein shakes are often taken as a pre-workout supplement, but they also have loads of benefits in being consumed as a post-workout beverage for healthy eating. Although you may not feel too hungry after a workout, it is the prime time for the body to repair itself using glycogen [2], by by providing protein immediately after exercising when your muscles are most receptive to nutrients.

Protein shakes for pre-workout are quite common, as they can give you the fuel you need and prevent muscle breakdown while exercising [3]. Remember to consume it 30-60 minutes before or after your workout [4]!

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Protein Shake Recipes for Muscle Building

All the protein shakes listed below involve the simple process of blending the ingredients and then adding something extra to top it off if needed. These recipes are designed to incorporate more protein for muscle building, aiding in muscle repair and promoting satiety for weight loss.

For some healthier alternatives or if you suffer from lactose intolerance, some non-dairy alternatives for whole milk in these recipes are unsweetened almond milk, soy milk, oat milk, coconut milk, and many more plant-based milk that are available. You can also incorporate healthy fats like almond butter, cashew butter, or coconut oil to increase the calorie content and creaminess of your shake.

Related articles:

Almond vs Macadamia Milk for Weight Loss: What’s Better?

Oat Milk Vs Soy Milk: Which Is The Better Plant-Based Milk?

1. Peanut butter and Banana Protein Shake

You can enjoy this nutty and creamy combo in the form of a protein shake!

Ingredients:

• 1 ripe banana
• 1 tablespoon peanut butter (or more to taste)
• 1 scoop protein powder (vanilla or unflavored works well)
• 1 cup milk (dairy or non-dairy)
• ½ cup Greek yogurt (optional for extra creaminess)
• Ice cubes (optional, for a colder shake)
• Honey or maple syrup (optional, for sweetness)

Instructions:

1. In a blender, combine the banana, peanut butter, protein powder, milk, and Greek yogurt (if using). Add ice cubes if you prefer a colder shake.
2. Blend on high until everything is smooth and creamy.
3. Taste the shake and add honey or syrup if you want it sweeter. Blend again if you add anything. Pour into a glass and enjoy!

2. Strawberry and Chia Seeds Protein Shake

Combine tangy strawberries with the nutritious chia seed for a yummy but healthy option – they contain fiber, protein, omega-3 fatty acids, and antioxidants [5]. Pro tip, let the chia seeds sit in the liquid for a while if you’re looking for a thicker consistency.

Ingredients:

• 1 cup fresh or frozen strawberries
• 1 tablespoon chia seeds
• 1 scoop protein powder (vanilla or strawberry)
• 1 cup milk (dairy or non-dairy)
• ½ cup Greek yogurt (optional for creaminess)
• Ice cubes (optional, for a colder shake)
• Honey or maple syrup (optional, for sweetness)

Instructions:

1. In a blender, combine the strawberries, chia seeds, protein powder, milk, and Greek yogurt (if using). Add ice cubes if desired.
2. Blend on high until everything is well combined and smooth.
3. Taste your shake and add honey or syrup if you want it sweeter. Pour into a glass and enjoy!

3. Double Chocolate Protein Shake

Indulge in the classic chocolate flavor for your protein shakes, with an extra dose for those who can’t get enough of that chocolatey goodness.

Ingredients:

• 1 cup milk (dairy or non-dairy)
• 1 scoop chocolate protein powder
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon peanut butter or almond butter (optional for added creaminess)
• 1 ripe banana (frozen is best for a thicker shake)
• Ice cubes (optional, for a colder shake)
• Sweetener to taste (like honey, maple syrup, or stevia)
• Chocolate chips or cacao nibs (optional, for topping)

Instructions:

1. In a blender, combine the milk, chocolate protein powder, cocoa powder, peanut butter (if using), banana, and ice cubes.
2. Blend on high until all ingredients are well combined and smooth.
3. Taste your shake and add sweetener if desired. Blend again if you add anything.
4. Pour into a glass and top with chocolate chips or cacao nibs if you like.

4. Sweet Vanilla Protein Shake

You can never go wrong with a vanilla shake, and this one comes with some extra sweetness with its protein. For a thicker shake, use less milk or add more banana or yogurt.

Ingredients:

• 1 cup milk (dairy or non-dairy)
• 1 scoop vanilla protein powder
• 1 tablespoon honey or maple syrup (adjust to taste)
• ½ teaspoon vanilla extract
• ½ banana (optional for creaminess)
• Ice cubes (optional, for a colder shake)

Instructions:

1. In a blender, combine the milk, vanilla protein powder, honey or maple syrup, vanilla extract, and banana (if using). Add ice cubes if you want a chilled shake.
2. Blend on high until all ingredients are well combined and smooth.
3. Taste the shake and add more sweetener if desired. Blend again if needed. Pour into a glass and enjoy!

5. Berry Blast Protein Shake

This protein shake is a dream come true for berry lovers, featuring the goodness of four different berries. For an extra nutritional boost, simply add a handful of spinach—it won’t alter the taste too much!

Ingredients:

• 1 cup fresh or frozen mixed berries (strawberries, blueberries, raspberries, and blackberries)
• 1 scoop vanilla or berry-flavored protein powder
• 1 cup milk (dairy or non-dairy)
• ½ cup Greek yogurt (optional for creaminess)
• 1 tablespoon honey or maple syrup (optional, for added sweetness)
• Ice cubes (optional, for a colder shake)

Instructions:

1. In a blender, combine the mixed berries, protein powder, milk, Greek yogurt (if using), and ice cubes.
2. Blend on high until everything is well combined and smooth.
3. Taste your shake and add honey or syrup if you want it sweeter. Blend again if you add anything. Pour into a glass and enjoy!

6. Cookies and Cream Protein Shake

Cookies and cream is a flavor loved by kids and adults alike, and we’ve got you this delish recipe with a creamy and crunchy texture. You can also top the drink off with some crushed cookies or low-fat whipped cream for an indulgent treat!

Ingredients:

• 1 cup milk (dairy or non-dairy)
• 1 scoop chocolate or vanilla protein powder
• 2-3 chocolate sandwich cookies (like Oreos)
• ½ banana (optional for creaminess)
• ½ teaspoon vanilla extract (optional)
• Ice cubes (optional, for a colder shake)

Instructions:

1. In a blender, combine the milk, protein powder, chocolate cookies, banana (if using), and ice cubes.
2. Blend on high until everything is well mixed and smooth, with some cookie pieces remaining for texture.
3. Taste your shake and add more cookies or sweeteners if desired. Blend again if you add anything. Pour into a glass and enjoy!

7. Pina Colada Protein Shake

Get transported to the tropics with this refreshing Pina Colada protein shake that’s sure to wake the body up!

• 1 cup coconut milk (or your preferred milk)
• 1 scoop vanilla protein powder
• 1 ripe banana (frozen is best)
• 1 cup pineapple chunks (fresh or frozen)
• 1 tablespoon shredded coconut (unsweetened, optional)
• Ice cubes (optional, for a colder shake)
• Sweetener to taste (like honey or maple syrup, optional)

Instructions:

1. In a blender, combine the coconut milk, protein powder, banana, pineapple chunks, shredded coconut (if using), and ice cubes.
2. Blend on high until all ingredients are well combined and smooth.
3. Taste your shake and add sweetener if desired. Blend again if needed. Pour into a glass and enjoy.

Other healthy recipes to try:

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8. Pumpkin Pie Protein Shake

With sweet and spice and all things nice, the pumpkin pie protein shake is sure to fill you up and put you in a festive mood. You can add a sprinkle of cinnamon on top of the drink for an extra touch.

Ingredients:

• 1 cup milk (dairy or non-dairy)
• 1 scoop vanilla or unflavored protein powder
• ½ cup pumpkin puree (canned or cooked)
• 1 teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, and ginger)
• 1 tablespoon maple syrup or honey (adjust to taste)
• ½ banana (optional for creaminess)
• Ice cubes (optional, for a colder shake)

Instructions:

1. In a blender, combine the milk, protein powder, pumpkin puree, pumpkin pie spice, maple syrup or honey, and banana (if using). Add ice cubes for a colder shake.
2. Blend on high until everything is well combined and smooth.
3. Taste your shake and add more sweetener or spices if desired. Blend again if needed. Pour into a glass and enjoy!

Conclusion

You can enhance your protein shakes with natural flavor boosters like cocoa powder, peanut butter, frozen fruit, plain Greek yogurt, and honey, allowing you to customize them to your taste. We hope this article inspires you with simple ideas for delicious protein shakes to incorporate into your diet. For more tips on living a healthy lifestyle, be sure to check out the JustFit app!