Protein Shake Recipes
Thanks for your feedback last week with recipes to spice up my nasty new diet 
Below you’ll find a video about how I make my pretty basic protein shakes with Whey, Psyillium Husks and Heavy Cream.
Hey! I would love to hear about the protein shakes that you are making. In fact, Mike and I are thinking about using all of your recipes and making them available to you in a free report… I think that would be pretty cool.
Thanks again for all of your feedback!
Strength Training
May 10, 2010
3:01 pm
my breakfast shake :
- 8 white eggs
- 1 banana
- 1 orange
- frozen fruits (all kind)
- complete with juice
snack shake
- 2 scoop whey
- 2 cup of milk
- 1 banana
- 2 yaourt
- a bit of instant coffee for taste
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May 10, 2010
3:05 pm
weight gainer:
4 scoops Cytogainer
chocolate syrup/powder
1 banana
20oz whole milk
1 tbsp vegetable oil
tons and tons of calories =)
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May 10, 2010
3:08 pm
Hey Elliott, I think you guys might really like this. I use protein from muscelfeast.com ( 5 .lbs for $32) and it only has whey and BCAA’s, thats it! I mix it with the new vitamin water and man it tastes really good. Then I can add a banana for carbs if I want them at the time or drink it with another kind of meal. But, right now I am drinking 3 scoops (60 grams protein) with a whole bottle of vitamin water and its really cheap. My protein costs per serving went from 1.82 to .35 including shipping. Anyway, its really good. I also mix it with Almond milk or better yet if I am really looking for the carbs at the time, with Chocolate Almond milk. I add almonds for the amount of fat I need or maybe ice cream on one of theose cheat days!
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May 10, 2010
3:19 pm
easy shake/post workout shake – full cream milk about 400mls, 1 scoop protein (just whey protein isolate no added anything), 2 teaspoons maltodextrin sometimes more post workout.
tasty shake – 1 or 2 bananas the browner the better, cinnamon, honey, full cream milk, 1 scoop of protein (just whey protein isolate no added anything) and a splash of water, the waters in there so that its not too thick.
the protein that i use is 100% whey protein isolate. no added sugar or flavours or sweeteners or anything else for that matter.
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May 10, 2010
3:20 pm
One of my favorites
1 cup of milk
1 banana
1-2 big scoops of peanut butter
1 scoop of protein powder
and enough ice to thicken to you desire
its very thick and filling…i like it for breakfast occassionally since it keeps me full
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May 10, 2010
3:45 pm
Make sure you add something to help clean the kidneys out like Juniper or Dandelion or nettles or parsley or red clover or ginger or goldenrod. Lemon or cranberry extract or jucie will work, just watch the sugar content. Psyillium Husks helps clean the intestines and colon but don’t for get the kidneys where all this stuff is being filtered out.
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May 10, 2010
3:56 pm
My first recommendation to your readers would be to invest in a commercial strength blender. I personally own a Vita-Mix 5200 and it’s, without a doubt, one of the best investments I’ve made when it comes to my health.
Here is my favorite base protein shake – variations achieved by adding / substituting ingredients (shown below)
- 8 oz almond milk
- 3 ice cubes
- 2 tbsp healthy peanut butter
- 1 scoop of vanilla whey
- 1 packet of stevia sweetener
- 1-2 handfuls of raw spinach
Notes:
*Smart Balance peanut butter does not require stirring nor refrigeration after opening
*Trust me on the spinach – a great way to hit your daily vegetable requirements – it’s tasteless and other than turning the shake a strange color, it adds a ton of nutritional value
*Careful with your choice of almond milk – stick to the unsweetened variety
Possible Additions:
*1 packet of plain, uncooked oatmeal for lower glycemic index carbohydrate
*1 banana for higher glycemic index carbohydrate
*1 scoop of raw organic cacao powder for antioxidants and chocolate flavor
*1 packet of instant coffee for caffeine and flavor
*Cinnamon for antioxidants and flavor
** For a calorie dense shake full of flavor and nutrition, add multiple to all ingredients above to the base recipe **
Possible Substitutions:
*Unsweetened coconut milk or skim milk for almond milk
*Almond butter or cashew butter for peanut butter
*Agave nectar for stevia
*Kale for spinach (twice as nutritious but taste may become an issue)
Enjoy!
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Paul Reply:
May 10th, 2010 at 4:58 pm
My personal favorite:
1 scoop Whey protein isolate (berry flavor)
1 scoop Raw veg protein (Garden for Life)
2 tbls organic bee pollen (b vitamins, enzyms, energy)
1 cup chia bran (fiber, omega 3s, non estrogenic like flax!)
2 tbls organic virgin coconut oil ( good source of sat. fat containing lauric acid for the imune system)
1 cup organic low fat yogurt (plain)
2 cups frozen, organic mixed berries
1cup Pom juice (cadiovascular system, prostate)
1 cup organic beet juice (immune system, liver)
Organic cinnamon and mayple syrup for flavor
As a busy chef , I tend to miss meals and this is a great replacement which energizes and dosen’t weigh me down. Omiting the fat and increasing the carbs makes it a great post w/o shake.
Be carful with regular milk and cream products because they contain large amounts of added hormones, antibiotic and pesticide residues. You are what you eat and whatever you eat eats and cows are fed grains that are gmo’d and full of pesticides and grown with petrochemicals and sludge. To make cows produce more milk they are given bovine growth hormones (highly estrogenic!) and plays havoc with endocrine system. Organic is the way to go.
More expensive but are you not worth it?
Hard work outs tax the whole body, so a great protein shake should feed not only the muscles but your organs, nervous system and especially the immune system. Fiber is a great idea when using juices for slow absorption to prevent insulin spike but post w/o shakes should omit them for this reason. Hard gainers may want to omit them because fiber with protein may block absorbsion also.
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d hooe Reply:
May 10th, 2010 at 6:47 pm
sounds n looks like 2 much work ;-(
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Paul Reply:
May 11th, 2010 at 6:27 am
Hey, d hooe, sounds and looks like you’re lazy. Is that the same excuse you use at the gym? I’ll make it easy. Day one: Each ingredient is a step. Follow each step. Day two: repeat the process. By day seven, you’ll do it in less than three min.It takes effort, work and efficiency to reach goals, not short cuts.Take the road less travelled, baby!
May 10, 2010
4:23 pm
Protien shake
2 to 3 scoops powder
water or cold coffee (never milk)
powder cinnamin
glutamin
with ice.
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May 10, 2010
4:44 pm
I got one recipe from Mike Geary (AKA the truth) and its actually pretty good:
1 cup of cold milk, 1 scoop of chocolate protein powder, 1 frozen banana, 1 tbsp cinnamon powder.
I find it very tasty, and also helps replenish muscle glycogen and of course, aids for recovery of muscle tissue with the isolated whey.
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May 10, 2010
4:59 pm
I don´t complicate myself…..
16 oz milk with a scoop of ON whey protein, a banana, 1-2 spoons of peanut butter, 1/4 of an apple, some peanuts or almonds, if I got another fruit lying around like watermelon or papaya that would be used too as well as some oatmeal. This is my usual postworkout and mid morning snack
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May 10, 2010
5:08 pm
2 scoops of whey protein
A small bowl of oatmeal
1 spoon of peanut butter
1 spoon of olive oil
1 banana
I blend all this with water and it’s the best tasting shake out of all the recipes i’ve tried
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May 10, 2010
5:31 pm
I usually workout first thing in the AM (6:00 AM). This is my post workout shake, and first meal of the day. Also use it in the afternoon to maintain insulin levels. It came from Patrick at Empowered Nutrition, but I have modified, very slightly.
6 oz skim milk
1 Scoop Designer Whey (TM) Protein Powder (Chocolate or Vanilla)
2 Tbs Fat Free Yogurt
2 Tsp Cinnamon
Crushed Ice
2 Tsp Chili Powder (If using Chocolate. Goes well together.)
If I missed the AM workout, I add 4 oz Coffee and consume about 20 minutes pre-workout.
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May 10, 2010
5:37 pm
For some time now I have just been using the Muscletech protein shakes and have started feeling kind of sick when drinking them…….. any ideas what that may be from?
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leanhybr Reply:
May 10th, 2010 at 6:49 pm
Hey Aaron, some people get that feeling from monosodium glutamate (MSG). Check if that is an ingredient. – Mike
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May 10, 2010
5:37 pm
I just use Big whey protien powder chocolate flavour with water I find mixing anything else to it,makes me full and tired.
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May 10, 2010
5:46 pm
2-1-1 After Workout Shake
2 Scoops Plain Whey
1 Scoop Plain Casein
1 Scoop 100% Egg White Protein
2 Tbls. Peanut Butter (Smart Balance)
1 Banana
2 Tbls. Organic Honey (or to taste) (not too much)
Cinnamon to taste
Wash a good Multi B-50 or B with minerals down & walah! You have it.
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joe Reply:
May 10th, 2010 at 9:54 pm
Hey guys, I almost forgot. I know everybody is always looking for a good place to by your protein.
Plain Whey is from Musclefeast.com, also the Micellar Casein.
5lbs. Whey is $31.99 (100% Whey Isolate)
5lbs. Micellar Casein $34.99 (100% Micellar Casein)
The 100% Pure Egg White (Kosher) is from Incredibody.com
10lbs. is $80.00, shipping is free
I shop alot and this is a very good price for all three. If you know of a better price for Protein without anything added Please blog about it here.
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May 10, 2010
5:48 pm
2 scoops whey protien
1 table spoon olive oil virgin
1 cup frozen bluberries
12 oz 1% milk
2 table spoons BCAA
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May 10, 2010
6:07 pm
You should watch out when you use protein powder! Im only saying this because you have to have fat with a protein powder or you cant digest it, then it is turned into carbohydrates. I used to make protein shakes, but they always seemed to not digest well for me, so for a quick after workout or before bed protein shake,
Optimum nutrition protein powder, (great stuff!)
half a cup of half and half.
half a cup water.
it tastes absolutely delicious!
(I really havent figured out how much fat you need to digest 1 scoop(24g) of protein. If anyone knows you should inform!)
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May 10, 2010
6:25 pm
Great preworkout shake or morning breakfast before work
about 1 hour before workout
2 scoops whey protien
1 tablespoon virgin olive oil
1 cup raw oatmeal
16 oz 1% milk
1 cup frozen bluberries
2 tablespoons BCAA
mix well in blender
mix well in blender
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May 10, 2010
6:53 pm
I don’t have a fancy name for this but I like making this one. I think I’ll call it the Organic Almond Joy Shake
-2 Scoops of Chocolate AS Research Protein (50 grams protein)
-16 oz of Organic 2% milk (use more or less to determine thickness)
-1 tablespoon of Cocunut Oil
-1 table spoon of Coconut Flour
-5 grams of glutamine
-5 grams of greens powder
There is a lot of calories in this one, but it’s good!
Mike Westerdal
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May 10, 2010
7:18 pm
My personal weight gainer:
1 cup whole organic unpasteurized milk from grass-fed cows
2 tablespoons natural peanut butter
1 tablespoon ghee
2 tablespoons coconut oil
2 teaspoons evening primrose oil
2 tablespoons extra virgin olive oil
2 tablespoons milled flax seed
1 tablespoon cinnamon
Plus added whey protein, casein protein, and bcaa’s
It’s high in protein, conjugated linoleic acid, oleic acid, lauric acid, gamma-linolenic acid, alpha-linolenic acid, has over 1000 calories, and tastes like a peanut butter milk shake
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May 10, 2010
7:23 pm
Hey Elliot,
I know you’re into nutrition so if you have a chance look into Jay Robb’s Protein Powder. It’s cold pressed whey protein and is flavored with stevia instead of artificial sweeteners. I just tried the vanilla and chocolate flavors and they are absolutely delicious; even if you just mix them with water. Also, the whey is Rbgh-free which is awesome.
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May 10, 2010
7:30 pm
Here is my favorite. I try to take this twice per day once as a midmirning snack and once before bed.
1 scoop of half ON strawberry whey,half ON cookies and cream
1 pinch of sliced almonds
1 pinch of flaxseeds
1 tbsp chobani plain yogurt (0 fat)
1 tbsp organic peanut butter
1 banana
4-5 strawberries/raspberries
24 onces skim milk
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RAAD Reply:
May 10th, 2010 at 8:39 pm
drink it after workout, putting on icecream,whole milk, peanut butter, i use coocked eggs but they are still soft, icecream, a small amount of sugar.
you might say “iak..coocked eggs” you dont even feel them. The added sugar is to provoke insulin to the blood granting a quick absortion of nutrients to the muscles ,after but only after a heavy metal workout.
i personaly dont like using any whey or creatin supplements. im a “all natural” supporter.
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May 10, 2010
8:35 pm
Here is my homemade weight gainer shake:
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May 10, 2010
8:39 pm
4 eggs
handful of spinach
frozen kiwifruit
banana
coconut
pineapple
ground flax seed
sesame seeds
pumpkin seeds
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May 10, 2010
8:42 pm
Here is my homemade weight gainer shake:
-1 cup of water
-2 scoops of whet or WPI (chocolate)
-2-4tbsp. peanut butter
-1-3 tbsp hersheys chocolate or honey
-2-3 tbsp flax oil
-1 cup of oats
-1 banana
-1/4 cup wild blue berries
Blend and enjoy.
Calories approx +800 or so.
No more having to buy weight gainer tubs that average 10 servings per container at or around $55 a pop, that ridiculous. Take this shake in the morning or as a mid-day snack. For hard gainers, you can take one at night, screw it. One thing I would recommend is to take digestive enzymes (plant based) in conjunction because for some, this “surge-shake” might be too strenuous on their stomach. “Bottoms up!!!”
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May 10, 2010
10:01 pm
whey protein powder
eggs (i use only two)
banana
honey (organic/raw)
glutamine
5mL fish Oil
handful of muesli
TO vary – i do the same as above but substitute banana+honey for coffee/pure chocolate or mixed berries
BLEND LIKE MAD!!
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May 10, 2010
11:07 pm
An old school Ahnuld era shake that I use in the mornings when I’m running too late to scramble up my eggs, and the good thing is you don’t need any protein powder and you still get close to 40 grams of protein.
The Spencer Special:
- 2 cups whole milk
- 1 raw egg
- 2 tbs. peanut-butter
- 1/3 cup instant non fat dry milk
- 1 packet of hot cocoa mix (for taste)
Feel free to add anything else that tickles your fancy. For example, sometimes I add a banana, more peanut butter, heavy cream, cottage cheese, protein powder, etc…..
Hope this one serves some people good, it is really inexpensive to make!
Peace out!;)
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May 10, 2010
11:19 pm
Forgot to mention that you want to make the shake in a blender, and blend on high for about 10-15 seconds. It should have been a given with the egg and peanut-butter, but sure enough if I didn’t include it some knucklehead would try to shake it up in a shaker bottle, or with a spoon!lol!
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May 10, 2010
11:31 pm
I like this alot: whole milk, peanut butter, oatmeal, chocolate protein and then blend it. Awesome.
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May 11, 2010
1:09 am
Mix of fruits and almond milk is always delicious. Coconut milk is also delicious.
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May 11, 2010
1:10 am
This makes an awesome protein smoothy. I’m lactose tollerant so I use almond milk, 1/2 bananna, ice, whey powder and almond milk. Also tastes great with name brand powders.
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May 11, 2010
1:19 am
Night time 2 scoops whey any flavor, cup of frozen mixed berrys, gaba, aakg, milk. Taken with zinc, magnesium, and melatonin tablets. Sweat dreams!
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May 11, 2010
1:48 am
Blended mixed frozen veggies and whey.
Directions:
1) Take 5-10 lbs of frozen veggies and prepare them as desired.
2) Mix 1 scoop of whey with a bowl sized amount of still warm veggies.
3) Blend until smooth and drink while packing the rest of your veggies in the fridge.
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May 11, 2010
2:05 am
Hi Elliot,
I’d stop using the Optimum Whey. I’ve seen your vides where you talk about the importance of quality nutrition, and know how passionate you are about eating well. Optimum’s definately not the best choice out there.
For cheap but reasonable quality, I’d use Jarrow formulas whey concentrate (natural or flavoured). It’s well balanced and contains some important natural ingredients that help utilize the protein efficiently. If you want to spend more, Ori Hofmekler’s Warrior Whey or Sun Warrior rice protein are good organic options.
Also, add some spices, especially cinnamon powder, ginger powder and nutmeg powder (1 teaspoon of each per shake). They’ll help control inflammation and hormone balance.
For pre-workout I add coconut milk (from a can) for some energy providing MCT fats. Post workout I leave out the coconut milk and add a tablespoon of Udo’s Choice DHA blend oil (or flax oil).
Hope this helps, your site is a gem of motivational information!
PS: A cheap source of lots of healthy option is http://www.iherb.com/
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May 11, 2010
5:28 am
2 scoops chocolate whey isolate
glutamine
creatine
1 large scoop healthy peanut butter
large tablespoon virgin olive oil
1 banana
4 or 5 ice cubes
Choco banana peanut butter! it dont get much better than that taste wise
i use this shake when im on a heavy phase,
and will add 1 scoop of carb slam waxy maize starch if it is my recovery shake
so as to ramp up the carbs.
i think it would be a great idea to post everyones shake recipes
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May 11, 2010
6:42 am
Standard milk and powder shake with frozen blueberries (also called ‘brain’ berries because they have such good nutrients for your mind) and a little stevia or agave nectar to sweeten it up. Simple and really awesome. Very low glycemic. selling?
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May 12, 2010
12:39 am
I am on a budget so this shake is quite cheap to make.
In a shaker or blender put
400ml full cream milk
2 eggs
2 tablespoons natural organic yogurt
teaspoon of pure cream
teaspoon of cinnamon
mix together and enjoy!
if you want a little variety, add a chopped up banana to the mix.
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May 12, 2010
1:56 pm
My shake consists of two whole eggs, whey protein milk and vitamin fortified coffee-like drink(Milo).
Elliott
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May 12, 2010
5:32 pm
1. of banana
2 ice cubes
3 EGGS
4 cups of oil
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May 15, 2010
4:46 am
A protein shake is only as good as the powder your using. I use Progressive Nutritional Therapies Harmonized Whey protein. It comes from grass fed cows with no added hormones or antibiotics. Its all organic with digestive enzymes. all ingredients are non GMO. I mix it with Raw Whole milk, oatmeal, banana, blueberries and super greens. Best bang for your buck when it comes to whey.
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leanhybr Reply:
May 15th, 2010 at 1:32 pm
David this sounds great, may I ask where you buy it from? I know I should Google it, but figured you might know the best place. -MIKE
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David Reply:
May 18th, 2010 at 4:53 am
I get it at a local whole food store here in cali. I have never seen it any where else. Sorry I can’t be of more help
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May 16, 2010
3:53 pm
I’m a lazy git:
2 scoops protein powder, unflavoured… tastes like crap, have to hold my nose.
water (or milk first thing in the morning, water after gym as its easier and before I sleep).
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May 20, 2010
12:15 pm
pre w/o 30 min b4 w/o
5gms Creatine mono
5gms Glutamine
20gms maltodextrin
2gms Beta Alanine
3gms L-Taurine
20gms Hydrolyzed whey
optional
5gms AAKG
3gms Citrulline malate
3gms Di-Arginine Malate
3gms D-Ribose powder
post w/o
80gms Vitargo for fast carbs
20gms Hydrolyzed whey
20gms Peptopro (hydrolyzed casein)
5gms creatine monohydrate
5gms Glutamine
3-5gms L-Leucine
30-45mins later
2 poached eggs
3 tbps Udos Oil
1 banana
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June 1, 2010
12:03 am
GREAT FOR BUILDING MASS !!!!!
4 Scoops of vanilla whey Protein
2 Cups of Egg Whites
1 Cup of Flax Oil
1/2 Cup of Peanut Butter
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June 21, 2010
3:53 pm
This is my Breakfast Shake, and my right-before-bed-shake
(Mass-Gain-Shake)
100grams of oat
1 banana
1-2scoups of Whey Protein
1tablespoon of 100%virgin oil
1-4 teaspoons of nesquik for taste
Then add some milk, the more u add, the lighter it will taste.
Put it in a blender, and drink! (1 litre)
ENJOY!
The Banana thickens your shake
The Nesquik neutralize’s the Virgin oil (which literally taste like Sh*t)
The Virgin Oil is to get 100% HEALTHY fats and calories
And the oats is for the carbs
And the protein powder is of course for the extra protein.
-Dean
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October 27, 2010
6:14 pm
I’m making this shake…only with double the fiber powder LOL!
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January 9, 2011
6:43 am
2 Scoops of whey protein
1 cup of 2% milk
3 table spoons of olive oil
2 table spoons of yogurt
1 table spoon of flax oil
half a cup of oatmeal
1 Banana
1 scoop Glutamine
1 tea spoonCreatine
1 scoop BCAA
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January 14, 2011
10:02 pm
Paul’s protein shake
two scoops albany strength whey protien
1 tbsp flax oil
8 0z. whole milk organic or heavy cream if tryin to bulk up
crushed multi vitamin
one whoe banana
couple ice cubes
Albany xxxl strength whey protien – calories 220, 30 calories from fat, 26mg cholesterol, 70 mg sodium, 4g carb, sugars 3g, calcium 184 mg, 42g protein
Serving size is two scoops
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February 15, 2011
10:05 am
1&1/2 scoops of protein (37.5g of protein)
Psylium husk
Flax seeds
Wheat germ
1 table spoon of olive oil
100ml water
20ml rice milk
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April 20, 2011
5:31 am
3 scoops of protein
2 cups of milk
1 table spoon of milled flax seed
1 table spoon of peanut butter
1 banana
1 cup of frozen fruit
1 table spoon of unsweetened cocoa powder
Blend it up until smooth.
Also you can add a oats, almonds, or even spinach (you cannot taste the spinach over the peanut butter.)
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September 29, 2011
2:57 pm
Hey Elliot,
Here a protein recipe from holland.
1 scoop sunwarrior vanilla protein
1 tablespoon of maca powder
1 tablespoon of cacao powder
1 tablespoon psyllium fibre
mix it up with coco water or bottled water.
enjoy.
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