The 12 Best Protein Shake Recipes for Muscle Gain

Protein shakes are a gym-goer’s greatest buddy: they’re a tasty, handy, and inexpensive technique to simply nail your every day protein wants.

That stated, the previous protein powder + water combo can get stale after a number of months. Plus, when you’re attempting to realize muscle, mixing protein powder into shakes is a scrumptious and environment friendly technique to increase your every day calorie consumption. 

And that’s the place high-protein shake recipes turn out to be clutch.

Good protein shake recipes provide you with countless taste choices, so that you by no means get uninterested in a very powerful macronutrient. What’s extra, they’re additionally a scrumptious technique to squeeze in additional fruits, veggies, nuts, and seeds into your weight loss plan, which offer necessary nutritional vitamins and minerals obligatory for sustaining optimum well being. 

On this article you’ll study why you want protein to realize muscle, what so as to add to a protein shake to make it style nice, 12 premier protein shake recipes, together with the greatest protein shake recipes for muscle or weight acquire, the greatest protein shake recipes for weight reduction, and extra!

Why You Want Protein to Achieve Muscle

A protein is a big molecule made up of chains of smaller compounds referred to as amino acids. 

You may consider amino acids because the “constructing blocks” of muscle proteins—with out the requisite amino acids, the physique can’t assemble new muscle protein, and thus you’ll be able to’t get greater or stronger.

The first cause to eat protein, then, is to offer your physique with satisfactory amino acids to proceed constructing and repairing your physique.

As you’ll be able to think about, common weightlifting and train will increase the physique’s demand for protein, however satisfactory protein consumption is necessary among the many sedentary as effectively.

If sedentary people don’t eat sufficient protein as they age, they lose muscle sooner. And the sooner they lose muscle, the extra doubtless they’re to fulfill an premature demise. 

An excellent rule of thumb is that you simply need to eat about 0.8-to-1 gram of protein per pound of physique weight per day to help muscle development. You additionally need to guarantee many of the protein you eat comes from high-quality sources, which comprise an abundance of important amino acids (these most concerned within the muscle-building course of). 

In relation to protein powders, among the highest-quality proteins are whey, casein, and pea or rice.

What to Add to a Protein Shake

After a number of months of ingesting the identical taste, even probably the most scrumptious protein powders can get boring. That’s why it pays to have a number of plant or whey protein shake recipes up your sleeve to interrupt the monotony.

Right here’s an inventory of the greatest issues to place in a protein shake that’ll preserve the style and texture of your shakes contemporary and toothsome: 

• Protein powders equivalent to, whey protein powder, casein protein powder, and plant-based protein powder
• Dairy merchandise equivalent to Greek yogurt, skyr, quark, cow’s milk, and cottage cheese
• Sweeteners equivalent to stevia, agave nectar, maple syrup, and honey
• Plant-based milk equivalent to almond milk, cashew milk, coconut milk, and oat milk
• Nut butters equivalent to peanut butter, almond butter, and cashew butter
• Seeds and cereals equivalent to hemp seeds, flax seeds, chia seeds, and old style oats
• Fruit equivalent to banana, strawberry, mango, and avocado
• Flavorings equivalent to vanilla extract, peppermint extract, and cocoa
• Spices and seasonings equivalent to nutmeg, cinnamon, and salt
• Toppings equivalent to nonfat whipped topping, sprinkles, and desiccated coconut
• Espresso
• Ice 

The 12 Finest Protein Shake Recipes for Muscle Achieve

Whether or not you’re searching for one thing that’s low-calorie, high-calorie, vegan, or simply mouth-wateringly scrumptious, you’ll discover a recipe (or 5) that you simply need to attempt on this record of the 12 greatest protein shakes for muscle acquire.

The directions on the right way to make all of those shakes are the identical: chuck all of the components in a blender and mix them till clean. Simple! 

(Oh, and when you’d like extra scrumptious, high-protein recipes, try The Shredded Chef cookbook, which incorporates ​​125 “health pleasant” recipes for constructing muscle, dropping fats, and staying wholesome).

1. Cinnamon Banana Bread Protein Shake

Banana protein shake recipes are an awesome go-to if you don’t have time to cook dinner a well-balanced breakfast, as a result of the starch within the bananas retains you fuller for longer and offers the shake a thick, creamy, milkshake-like texture. This one mimics the flavour of baked items with cinnamon, almond butter, and honey.

Serves 2

Components

• 2 small bananas, frozen
• 1 cup unsweetened cashew or almond milk
• 1/4 cup nonfat plain Greek yogurt
• 1 1/2 scoops Cinnamon Cereal Whey+ protein powder (or comparable)
• 1 tablespoon almond butter
• 1/2 tablespoon honey
• 1 teaspoon vanilla extract
• 1 teaspoon floor cinnamon
• 1/4 teaspoon freshly grated nutmeg

Dietary Info (Per Serving)

Energy: 282

Protein: 25 grams

Carbs: 34 grams

Fats: 6 grams

2. Peanut Butter Protein Shake

Peanut butter is an effective supply of protein, nevertheless it’s additionally excessive in fats and energy, which implies slathering some on toast isn’t all the time sensible when you’re on a weight-loss weight loss plan. This peanut butter and chocolate protein shake for weight reduction is a greater technique to go as a result of it satisfies your cravings for peanutty goodness and it’s comparatively low in energy and better in protein than the peanut butter concoctions most individuals eat.

Serves 2

Components

Vitamin Info (Per Serving)

Energy: 240

Protein: 22 grams

Carbs: 20 grams

Fats: 9 grams

3. Darkish Chocolate Peppermint Protein Shake

That is considered one of my all-time favorite chocolate protein shake recipes as a result of it takes all of the flavors of a marshmallow-topped ​​peppermint sizzling cocoa, and places them right into a protein-packed shake that’s excellent for dessert.

Serves 1

Components

• 1 massive banana, frozen
• 3 massive ice cubes
• 1 cup unsweetened almond milk
• 1 scoop Mint Chocolate Whey+ protein powder (or comparable)
• 2 tablespoon unsweetened cocoa powder
• Pinch of salt
• 1/4 teaspoon peppermint extract

Vitamin Info (Per Serving)

Energy: 297

Protein: 32 grams

Carbs: 41 grams

Fats: 5 grams

4. Cake Batter Protein Shake

Having a tough time saying no to everybody else’s birthday cake on the workplace? Indulge on this sippable model as a substitute. There’s no icing, however you’ll be shocked how a lot this vanilla protein shake recipe satisfies your cake cravings, and because it has protein as a substitute of easy carbs, it’ll fill you up as a substitute of weighing you down. It’s additionally an ideal recipe for Birthday Cake Whey+!

Serves 2

Components

• 1 cup nonfat plain Greek yogurt
• 1 cup nonfat whipped topping
• 1/2 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 2 tablespoon agave nectar
• 1 scoop Birthday Cake or French Vanilla Whey+ protein powder (or comparable)
• 1/2 cup ice cubes
• 1 teaspoon rainbow sprinkles

Vitamin Info (Per Serving)

Energy: 259

Protein: 25 grams

Carbs: 30 grams

Fats: 1 gram

5. Strawberry-Mango Protein Shake

For those who’re searching for contemporary, fruity, and wholesome protein shake recipes, this strawberry mango layered fruit smoothie is a gem. It additionally works with just about any two-fruit mixture you’ll be able to consider, so be happy to experiment (banana-pineapple and blackberry-watermelon are two of my favorites).

Serves 3

Components

• 2 cups mango chunks, frozen
• 2 cups strawberries, frozen
• 2 teaspoons maple syrup
• 1 1/3 cup entire plain yogurt
• 1/2 cup full-fat coconut milk
• 1 scoop Strawberry Banana Whey+ protein powder (or comparable)

Vitamin Info (Per Serving)

Energy: 299

Protein: 14 grams

Carbs: 36 grams

Fats: 12 grams

6. Espresso Protein Smoothie

Flip your morning espresso into breakfast with this weight-loss protein shake recipe. It’s an effective way to benefit from the perks of espresso—together with elevated metabolic fee and improved bodily efficiency—all whereas getting a serving of protein.

Serves 1

Components

Vitamin Info (Per Serving)

Energy: 218

Protein: 35 grams

Carbs: 13 grams

Fats: 2 grams

7. Aloha Bliss Pineapple Protein Smoothie

Flip your post-workout protein shake right into a style of trip with this fruity protein smoothie. It may not allow you to escape the workweek, nevertheless it’ll do one thing about your cravings for piña coladas.

Serves 3

Components

• 2 scoops French Vanilla Whey+ protein powder (or comparable)
• 1 20-ounce can pineapple chunks in juice
• 1 mango, peeled and chopped
• 1 banana, frozen
• 1 cup nonfat vanilla Greek yogurt
• 1 cup lite coconut milk
• 1/2 cup unsweetened orange juice
• 1 cup ice

Vitamin Info (Per Serving)

Energy: 349

Protein: 27 grams

Carbs: 55 grams

Fats: 5 grams

8. Peach Cobbler Protein Shake

Flip your favourite summer time dessert right into a wholesome technique to cool off with this low-calorie protein shake recipe. It doesn’t style fairly as indulgent as ice cream, nevertheless it has half the energy and ten instances the protein. That’s a good commerce if you’re nonetheless capable of take pleasure in contemporary peaches and cream—not heavy cream, after all, however low-fat cottage cheese.

Serves 1

Components

• 1/2 cup low-fat cottage cheese
• 1 scoop French Vanilla Whey+ protein powder (or comparable)
• 1/2 cup peaches
• 1/2 teaspoon floor cinnamon
• 1/2 teaspoon vanilla extract (or butter extract)
• 2 packets stevia
• 1/2-to-1 cup water
• 1 cup ice
• 1/2 teaspoon xanthan gum (elective)

Dietary Info (Per Serving)

Energy: 217

Protein: 41 grams

Carbs: 14 grams

Fats: 1 gram

9. Strawberry Cheesecake Shake

For those who run out of protein powder or need to keep on with entire meals as a substitute, this strawberry cheesecake shake with cottage cheese is without doubt one of the greatest do-it-yourself protein shakes for muscle acquire.

Serves 1

Components

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

Dietary Info (Per Serving)

Energy: 164

Protein: 11 grams

Carbs: 18 grams

Fats: 5 grams

10. Cinnamon Roll Protein Shake

For those who’re searching for protein shake recipes for weight reduction, look no additional than this cinnamon roll protein shake. ​​It makes use of egg white, almond milk, cinnamon, and maple syrup to recreate the essence of a Cinnabon. However as a substitute of a whopping 880 energy per pastry, this cinnamony shake provides as much as lower than 200 energy but has 33 grams of protein.

(With solely seven grams of carbs, it’s additionally the most effective low-carb protein shake recipes, too.)

Serves 1

Components

• 3 tablespoons liquid egg whites
• 3/4 cup unsweetened vanilla almond milk
• 1 scoop Cinnamon Cereal Whey+ protein powder (or comparable)
• 1/4 teaspoon floor cinnamon
• 1 teaspoon pure maple syrup
• 1 small scoop stevia
• 1 cup ice

Dietary Info (Per Serving)

Energy: 189

Protein: 33 grams

Carbs: 7 grams

Fats: 2 grams

11. Chocolate Hazelnut Protein Shake

If there’s one cocoa combo that challenges chocolate+peanut butter, it’s chocolate+hazelnut. This model contains half a banana and a handful of hazelnuts for taste, and a mixture of hemp, flax, and chia seeds for a giant dietary increase.

The ultimate end result doesn’t style precisely like Nutella, but when that’s the flavour you’re after, you’ll be able to all the time add a tablespoon of the hazelnut chocolate unfold to the recipe. Doing so provides round 100 energy and makes this a wonderful protein shake recipe for weight acquire.

Serves 1

Components

• 1 cup ice
• 1/2 cup unsweetened almond milk
• 1/4 cup hazelnuts
• 1/2 banana
• 1 scoop Dutch Chocolate Whey+ protein powder (or comparable)
• 1 teaspoon shelled hemp seeds
• 1 teaspoon flax seeds
• 1 teaspoon chia seeds
• 1 tablespoon floor cinnamon

Dietary Info (Per Serving)

Energy: 525

Protein: 39 grams

Carbs: 38 grams

Fats: 27 grams

12. Avocado Mint Protein Smoothie

Suppose you’ve tasted each doable fruit smoothie mixture? Suppose once more. This avocado mint protein shake recipe with vanilla powder accommodates a singular mix of creaminess and freshness that’s excellent for livening up your protein shake rotation. Remember, although, this one’s excessive in energy, so it’s greatest suited to individuals searching for weight acquire protein shake recipes.

Serves 1

Components

• 1 cup sliced banana, frozen
• 1/2 avocado, peeled
• 3 dates, pitted
• 4 leaves contemporary mint
• 1 tablespoon darkish chocolate chips
• 1 cup unsweetened almond milk
• 1 scoop French Vanilla Whey+ protein powder (or comparable)

Dietary Info (Per Serving)

Energy: 525

Protein: 39 grams

Carbs: 38 grams

Fats: 27 grams