Protein shake recipes have long been used by peak performance athletes as good-tasting nutritional supplements to build muscle and reduce post-workout recovery time. Popularized more recently by celebrity diet successes, protein shakes have become popular weight management tools that facilitate weight-loss and help reduce total fat mass. Also, protein supplementation is necessary for vegetarians and vegans who have chosen to forego animal meat. This collection of protein shake recipes contains smoothies that are rich in the essential muscle-building macronutrient. It also provides a selection flavorful and varied enough to keep even the most finicky palate from getting bored.
Protein Shake Ingredients
A great many protein-rich foods have been found to indirectly assist with the development of lean muscle tissue and reduction of unwanted body fat. However, the following protein shake ingredients have been shown to directly benefit muscle building and repair:
|Almonds, contain large amounts of protein, healthy fats, fiber, magnesium and vitamin E, boosting muscle growth and lowering cholesterol. (1 oz = 6 g protein)|
|Chia Seeds deliver a massive amount of nutrients with very few calories, are loaded with antioxidants, and are high in quality protein with a good balance of essential amino acids. (1 oz = 4.7 g protein)|
|Greek Yogurt, offering a much higher protein content than milk, promotes healthy blood, bones, cartilage, hair, muscles, and skin. (1 oz = 3 g protein)|
|Hemp Seeds are incredibly rich in linoleic acid (omega-6) and alpha-linolenic acid (omega-3), two essential fatty acids. More than 25% of their total calories are from high-quality protein. (1 oz = 9 g protein)|
|Oatmeal is incredibly nutritious, rich in antioxidants, contains a powerful soluble fiber called beta-glucan, lowers cholesterol, improves blood sugar control, and has lots of protein. (1 oz = 5 g protein)|
|Peanuts, although actually a legume, peanuts are linked to reduced risk of cardiovascular disease and are a great source of raw protein. (1 oz = 7.3 g protein)|
|Quinoa, a flowering plant grown as a grain crop, the seeds are rich in protein, B vitamins, and dietary fiber and minerals in unusually high amounts for a grain. (1 oz = 4 g protein)|
|Walnuts are high in raw protein, monounsaturated and polyunsaturated fats, and omega-3 fatty acids, facilitating muscle growth and a healthy heart. (1 oz = 4 g protein)|
|Whey Protein Powder contains a wide range of quickly absorbed essential amino acids that it can help you increase strength, gain muscle, and lose significant amounts of body fat. (1 oz = 30 g protein)|
Best Protein Shake Recipes
Blueberry Power Blast Breakfast Smoothie, a Ninja Blender “Smoothies & Super Juices” Recipe, packs a protein punch for increased muscle size and strength while significantly reducing gherlin levels, a hormone…
More Smoothie Recipes
→ If you liked these Protein Shake Recipes, try more of our delicious favorites on our Weight Loss Smoothie Recipes page.
Elle Kenwood co-founded Make Drinks in 2013 and serves as its Editor-In-Chief. An active CrossFit Level 3 Trainer with a Master of Science in Nutritional Sciences from The University of Texas at Austin, Elle leads the team in curating and developing delicious smoothie and juice recipes, literally wearing out several blenders every year.