It’s no secret that protein shakes can help you build muscle and recover from tough workouts. The combination of protein powder, fruit, nuts and other healthy ingredients can be the powerful food you need to keep pushing hard. Fear not! There are a few simple measures you can take to create concoctions that taste great and build muscle.
When following the recipes below, go easy on the blending. Blending adds air to the mix, which can lead to gas. Second, don’t drink your shakes with a straw. It not only makes you look like a startled guppy, sucking through a straw can cause extra air to enter your gut, which leads to bloating. Finally, some people’s guts are sensitive to certain common protein shakes include ingredients like whey or flax seed. Start with simple ingredients and see what puts the shimmy in your shake.
The recipes below are based on basic concepts. If you want to make your shake thicker add some banana. If the taste of the protein powder is overwhelmingly strong, add more banana! All of these shakes would taste great with dark chocolate shavings too. So, if you’re a chocolate fiend, go for it. It’s time to discover your perfect protein shake!
*Note: 1 Scoop of a typical protein powder = 28-30 grams or about 2 Tablespoons.
4 Delicious Protein Shakes You Have to Try!
1) Simply Sip-able Strawberry Shake
½-1 Banana (depending on desired thickness/sweetness)- ½ Cup Frozen Strawberries
- 2 Scoops Protein Powder
- 1 Teaspoon Vanilla Extract
- 1 Cup of Ice or more to taste
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2) PB Bonanza
½ -1 Banana- ½ Cup Sliced Almonds
- 1 Tablespoon Peanut Butter
- 1 Cup Milk (try skim!)
- 2 Scoops Protein Powder
- 1 Tablespoon Honey (or a bit more to taste)
- Consider adding a little dark chocolate in this one for a little extra zoom-a-zoom.
3) Nuttin’ But Almonds
½ Frozen Banana- ½ Cup Sliced Raw Almonds
- ½ Cup Almond Milk
- ½ Cup Water
- 2 Scoops Protein Powder
4) You Can Go Your Own Whey…
It’s time to put your mind muscle to the test and exercise your brain brawn. Once you’ve tried the variations presented above, why not mix up the standard mixes and create your own special recipe? Are you passionate about peach? Bonkers for blueberries? Use this basic recipe and a handful of your favorite fleshy fruit to make your own muscle building masterpiece.
2 Cups Milk (Any type you like. But if you want it skinny, go skim!)- 2 Cups Cottage Cheese (Non-fat works well.)
- 3 Scoops Vanilla Whey Protein
- ½ Cup Vanilla Yogurt (Go Greek for added protein.)
- ½ Cup or more of your Favorite Fleshy Fruit
- ½-1 Cup Ice
