A collection of protein powder based recipes we at ProteinShakes have created and use regularly.
Blueberry, Banana & Cinnamon Protein Shake
Ingredients:
- 150ml Milk (I used low fat, although any milk is fine)
- 100ml Water
- 60g Blueberries (fresh or frozen)
- 60g Banana
- 1 teaspoon Honey
- 1/4 teaspoon Cinnamon
- 1 Scoop Vanilla Protein Powder (I used Dymatize ISO-100, a Whey Isolate)
Instructions:
- Place all ingredients into a large jug or mixing jug, put only half the cinnamon into the jug, keeping the other half aside for toppings.
- Using a blender or bar-mix, blend together all the ingredients. The longer you blend the milk the foamier it will become.
- Poor into a nice serving glass and top with the remaining cinnamon.
Nutrition:
Calories | Carbs | Fat | Protein | Fibre |
358 | 44 | 4 | 36 | 3 |
Notes:
Milk: Using milk will increase the calories of this shake, if you are trying to lose weight, it would be best to use all water for this recipe over milk. Alternatively, if you are trying to gain weight, using all milk would be the better option. The type of milk you use is completely up to you, some people prefer almond, some full cream, each different milk will have different nutritional values.
Powder: The type of protein powder you use for any recipe will alter the outcome greatly. I have used a pure Whey Isolate for this recipe as pure isolates will dissolve smoothly and keep a water like consistency, if you were to use a slower digesting protein powder, such as casein, egg, MRP’s or any powder with thickeners in it, you will find your will become very thick, you may need to use more liquids to find your desired consistency. You can increase the amount of powder used in any shake recipe to meet your protein needs, although you may have to increase the amount of milk or water you use at the same time.
Chocolate-Peanut & Strawberry Protein Shake
Ingredients:
- 150ml Milk (I used low fat, although any milk is fine)
- 100ml Water
- 100g Strawberries
- 1 Tablespoon Peanut Butter
- 1 Scoop Chocolate Protein Powder (I used Nutrex Muscle Infusion, a Blend/MRP Powder)
Instructions:
- Place all ingredients into a large jug or mixing/blending container
- Using a blender or bar-mix, blend together all the ingredients. The longer you blend the milk the foamier it will become.
- Poor into a nice serving glass and top with the chocolate powder or peanut flour to make it that much better!
Nutrition:
Calories | Carbs | Fat | Protein | Fibre |
473 | 31 | 19 | 43 | 5 |
Notes:
Milk: Using milk will increase the calories of this shake, if you are trying to lose weight, it would be best to use all water for this recipe over milk. Alternatively, if you are trying to gain weight, using all milk would be the better option. The type of milk you use is completely up to you, some people prefer almond, some full cream, each different milk will have different nutritional values.
Powder: The type of protein powder you use for any recipe will alter the outcome greatly. I have used a blend/MRP for this recipe as it will help thicken the shake and give it that smooth, thicker consistency I wanted to achieve with this recipe. Using a Casein Powder would be another good alternative to achieve a thick protein shake. You can increase the amount of powder used in any shake recipe to meet your protein needs, although you may have to increase the amount of milk or water you use at the same time.
Vanilla Raspberry Protein Shake
Ingredients:
- 150ml Milk (I used low fat, although any milk is fine)
- 100ml Water
- 80g Raspberries
- 1 Scoop Vanilla Protein Powder (I used Dymatize ISO-100, a Whey Isolate)
- (Optional)Vanilla Bean Paste
Instructions:
- Place all ingredients into a large jug or mixing/blending container
- Using a blender or bar-mix, blend together all the ingredients. The Raspberries will continue to foam up this shake if you continue to blend, stop blending when desired
- Poor into a nice serving glass and enjoy
Nutrition:
Calories | Carbs | Fat | Protein | Fibre |
289 | 25 | 4 | 36 | 5 |
Notes:
Milk: Using milk will increase the calories of this shake, if you are trying to lose weight, it would be best to use all water for this recipe over milk. Alternatively, if you are trying to gain weight, using all milk would be the better option. The type of milk you use is completely up to you, some people prefer almond, some full cream, each different milk will have different nutritional values.
Powder: The type of protein powder you use for any recipe will alter the outcome greatly. I have used a pure Whey Isolate for this recipe as pure isolates will dissolve smoothly and keep a water like consistency, if you were to use a slower digesting protein powder, such as casein, egg, MRP’s or any powder with thickeners in it, you will find your will become very thick, you may need to use more liquids to find your desired consistency. You can increase the amount of powder used in any shake recipe to meet your protein needs, although you may have to increase the amount of milk or water you use at the same time.