Protein Shake Recipes

Our bodies need protein to build muscle, and about 20-30 grams of it upon performing a workout. A protein shake ensures we get those grams and ensures that we get them fast- supplements such as whey protein are absorbed by our bodies much faster than other sources of protein. As a supplement to a workout routine, whey protein is best utilized during and after a workout, when your body is "primed" with blood flow and will most readily absorb what gets put into it.

You can pre-load your body by consuming protein immediately before a workout; most people prefer to take in a protein shake after a workout, when your body is thirsty for nutrients. Either method works fine, just be sure to take in the drink within 2 hours of a workout, as that is the time your body is primed and will get the most benefit from the supplementation.

It is important to understand that protein is essentially the building blocks for our body. Though we have all heard of its importance for muscle development, it is fundamental to the healthy development of our brain, skin, hair, and much more. Considering this broad-spectrum importance of protein for our body, the consumption of a high quality protein shake could be recommended for any part of the day.

The regular consumption of high quality protein is a great way to fortify a healthy lifestyle. I prefer whey protein and like how versatile it is—sprinkle it in your cereal, oatmeal, beverage, yogurt, use it in baking, sprinkle it in your ice cream to make it a healthier treat. There is an array of ways you can use your favorite protein powder in your diet, though simple shakes like the ones found here in all these recipes are a great way to begin incorporating protein powder into your diet.

Chocolate is usually a protein powder company's mainstay flavor. Why? Because it's usually the most natural. Most all chocolate protein powders are made using real cocoa powder from the cocoa bean. Many other flavors of protein powder (usually fruit flavors) are most often made with artificial flavorings. Chocolate protein powder is the real deal. Here are some great recipes that use chocolate protein powder as a main ingredient:

• Peanut Butter Banana Smoothie


• Fruity Chocolate Banana Whey


• Chocolate Almond Delight


• Chocolate Lovers


• Reese's Pieces Protein Shake (Creatine Optional)

Strawberry can make a great tasting shake all on its own. But it also is complimentary to many other fruits including bananas, pineapples, kiwi, and even chocolate and various nuts. Here are some recipes that incorporate strawberry flavored protein powder:

• Strawberry Cheesecake Shake


• Berry Good Shake


• Strawberry Field Marshall Smoothie

My personal favorite flavor for whey protein powder is vanilla. The reason being that it is so versatile—you can mix it with basically any fruits, and you can add it to chocolate, peanut butter, and many other flavors to simply make a "creamier" tasting smoothie. It is a standard flavor for most brands of protein powder and I think it is a must-have product to have on the shelf for those that would like to experiment with protein shakes. Here are just a few recipes that utilize this versatile flavor:

• The Hawaiian Five-O


• Cranberry-Orange Power Smoothie


• Cinnamon Roll Shake


• Berries and Cream

Though there are many flavors that could be singled out here, I felt banana was another flavor to showcase; most banana protein powders taste great, banana goes well with milk/ice cream, and it mixes well with many other ingredients ranging from other fruits, to peanut butter, to chocolate. Though some of the above mentioned recipes utilize bananas, here are some recipes that can utilize banana protein powder (replace the call for vanilla flavored powder for banana):

• Banana Almond


• George's Banana Milk Shake


• Banana and Peanut Butter

Protein shakes can be somewhat of an art when making. Concocting the right flavor is only half the battle—pinpointing the right consistency, temperature, sweetness, and mixability are some other common struggles people face when whipping up protein shakes. This article from Bodybuidling.com is a great one for troubleshooting your protein shake recipes:

Troubleshooting the Protein Shake