You train hard to look good and pay attention to your food is one of them. For many people who are exercising, protein shakes are part of their diet. And if you’re really serious about getting muscular and body-building, then you can’t do without protein shakes. Many fitness and strength athletes already use protein shakes, and although there are many tasty flavors available, such a shake can soon get bored. Are you tired of that shake? Try one of these 8 tasty protein shake recipes and make your protein shakes tastier and more nutritious!
How much protein does it need?
When you are active and exercise a lot to get muscular, your body needs about 2 grams of protein per kilogram of body weight. For someone with 80 kg, this amounts to 160 grams of protein per day. Now it is possible to get this 160 grams of protein from fresh products, but the disadvantage is that you get too many fats, carbohydrates and calories.
Even if you only eat mainly protein-rich products, you would have to eat so much of them that your body will find it difficult to digest. Protein-rich products are meat, chicken, cottage cheese, milk and fresh nut varieties. For example, if you want to get your daily protein intake from high-protein foods, you should eat 750 grams of chicken breast per day or drink 5 litres of milk.
Besides the fact that eating large amounts of chicken breast or steak (these are high in protein at a low-fat percentage) is a big hit on your body, it’s also a big hit on your wallet.
8 tasty protein shake recipes
Sure, protein shakes are available in different flavors, so I’m a lover of vanilla flavor. The available flavors are limited, and at some point, you are also experimenting with mixing flavors such as a banana with chocolate.
In this article, I want to give you some ideas to give your protein shakes a responsible taste boost. I’ve started using ingredients that are just available in your supermarket. With the 8 recipes below, you can make your protein shake better!
Protein shake recipe 1 – Wake up shake
As a substitute for your morning coffee, this protein shake with caffeine is a good pre-workout protein shake.
The ingredients for the Wake-up shake:
- Use as a base 30 grams of protein powder with vanilla flavor
- 1 frozen banana
- 20 grams of oatmeal
- 2 teaspoons instant coffee
- Mix with water, milk or almond milk
Throw everything in the blender and ready.
Nutritional value of the Wake-up shake:
- 288 calories
- 3 grams of fat
- 43 Carbohydrates
- 24 grams of protein
Protein shake recipe 2 – The watermelon shake
This is a delicious, refreshing protein shake that does well in the summer. Delicious after a workout on a hot day and thanks to the natural sugars, you will feel refreshed quickly.
The ingredients for the watermelon shake:
- Use as a base 30 grams of Whey protein powder.
- A quarter of a (small) watermelon
- A handful of ice cubes
For number 2 of the delicious protein shake recipes, put the protein powder in the blender, on top of that, the wedges of watermelon, the ice cubes and water and blends. After blending, wait for the watermelon’s seeds to sink to the bottom before pouring your shake into a glass.
Nutritional value of the watermelon shake:
- 115 calorieën
- 0-gram vet
- 6 grams carbohydrates
- 23 grams of protein
Protein shake recipe 3 – The chocolate banana shake
The protein shake is ideal for recovery after a (heavy) workout. The banana quickly gives you energy again while the oatmeal causes gradual production of blood sugars.
The ingredients for the chocolate banana shake:
- Use as a base 30 grams protein powder with chocolate flavor
- 1 cup unsweetened almond milk
- 2 handfuls ice cubes
- 5 almonds
- Half a banana
- 1 tablespoon peanut butter (peanut butter with no sugars added)
- Half a cup of oatmeal
Put everything in the blender and mix.
Nutritional value of the chocolate banana shake, number 3 of these 8 tasty protein shake recipes:
- 300 calories
- 10 grams of fat
- 34 grams carbohydrates
- 24 grams of protein
Protein shake recipe 4 – the banana nuts shake
This is a good protein shake to start the day with. It gives a good balance of proteins and fats. The banana gives you energy quickly, drink this shake 20 to 30 minutes before your workout.
The ingredients for the banana nut shake:
- Use as a base 40 grams whey powder with vanilla flavor
- 1 banana
- 1 tablespoon almond butter
- Water
Put everything in the blender and mix everything for 15 to 20 seconds.
Nutritional value of the banana nuts shake:
- 350 calories
- 11 grams of fat
- 34 grams carbohydrates
- 34 grams of protein
Protein shake recipe 5 – The coconut water berry shake
This protein shake is rich in potassium. Potassium is an electrolyte that plays an important role in your fluid balance. This coconut water berry shake contains 470 milligrams of potassium. This shake is ideal after a training session where you have lost a lot of sweat.
The ingredients for the coconut water berry shake:
- Use as a base 25 grams Whey powder with strawberry flavor
- A handful of frozen berries
- 250 ml of coconut water
Mix everything in the blender and ready.
Nutritional value of the coconut water berry shake:
- 315 calories
- 4 grams of fat
- 50 grams carbohydrates
- 21 grams of protein
Protein shake recipe 6 – the strawberry shake
This shake contains low calories, carbohydrates and fat, the natural sugars of strawberries give you energy. The strawberries and almond milk make this shake deliciously sweet.
The ingredients for the strawberry shake:
- Use as a base 30 grams protein powder with strawberry flavor
- 10 strawberries
- 1 hand ice cubes
- 250 ml of almond milk
Put everything in the blender for a while, and ready shake 6 of the 8 tasty protein shake recipes.
Nutritional value of the strawberry shake:
- 190 calories
- 3 grams of fat
- 17 grams carbohydrates
- 24 grams of protein
Protein shake recipe 7 – Choco lover shake
This choco lover shake gives you a full feeling and ideal to recharge after a workout. Another nice variation on this protein shake recipe is this Stracciatella protein shake!
The ingredients for the choco lover shake:
- Use 30 grams Whey protein powder with chocolate flavor as a base
- Half a banana
- A handful of ice cubes
- 1 tablespoon peanut butter (use peanut butter with no sugars added)
- 1 teaspoon chocolate aroma or extract (this is usually with the bin stuff in the supermarket)
Nutritional value of the choco lover shake:
- 273 calories
- 10 grams of fat
- 21 grams carbohydrates
- 24 grams of protein
Protein shake recipe 8 – the chocolate almonds shake
The last of these tasty protein shake recipes is the Choco-Almond shake. This shake is meant as a snack. If you get a little bit sweet later in the evening, you don’t want to destroy your good eating habits of the day by grabbing at sweets or cookies. This shake stops the tasty cravings and is good for your recovery.
The ingredients for the chocolate almonds shake:
- Use 25 grams of Whey powder as a base
- 1 cup unsweetened almond milk
- a handful of ice cubes
- a handful of fresh spinach leaves
- 1 teaspoon (unsweetened) cocoa powder
- 1 sachet stevia as a sweetener
Put everything in the blender and ready.
Nutritional value of the chocolate almonds shake:
- 141 calories
- 5 grams of fat
- 3 grams carbohydrates
- 22 grams of protein
What is the best protein shake?
With these 8 tasty protein shake recipes, you can vary deliciously and make your protein shakes just a little tastier and more nutritious than they normally are.
