Protein Shake Recipes for muscle gain and fat loss.

Protein shakes are great additions to your meal plan. They can even be good meal replacements. Working for both muscle gain and fat loss. During my muscle-building phase, I had a shake every day. At morning and at night before I went to sleep. For me, it was the most convenient way of getting an additional 1000 Calories, without consuming what would be a lot of whole foods. There are a 100 recipes in this listing of protein shake recipes. If you can’t find what you like on this list, checkout my ultimate protein shake recipes list.

Protein Shake

Here is my absolute favorite shake. If you don’t have any issues with Peanut Butter and Bananas this is the only shake recipe you will ever need.

Chocolate Banana Peanut Protein Shake  
2 Scoops Chocolate Whey Protein Powder
1 Tbsp Cocoa Powder
1 Tbsp Peanut Butter
1 Large Banana
12 oz Milk
4-6 Ice Cubes

The process is simple. Put all the ingredients in a blender and blitz. You can add more ice cubes until you reach a consistency you are happy with. Some prefer the shake smoother, some prefer it thicker. You can add and subtract the quantities to get the desired nutritional profile. Building muscle phase? Add more milk, peanut butter, bananas. Weight loss? Swap water in for milk.

Protein Shake

This is how I used the shake. During my muscle-building phase I needed calories badly. There was no way I could manage a surplus of 500 calories easily from whole foods. I upped the milk to 36 oz, added a second Banana, second tablespoon of Peanut butter and Cocoa powder. The upped the Calorie count to almost 1000. I made it in the morning and split the shake. Half in the morning, half at night. Some will know this as the LOMAD shake. LOMAD stands for Liter Of Milk A Day. GOMAD (gallon of milk a day).

When I was in fat loss mode, I made different changes. I wanted the protein to help maintain lean muscle, but I did not want a lot of carbs and/or fat. I switched to low-fat milk and had a smaller Banana. For fewer calories from fat and carbs and more from protein, replace the milk with water. This will give you a good protein boost.

Protein Shake

Here are the rest of the Protein shakes recipes:

The Best Protein Shake Ever
Ingredients:
2 scoops Chocolate Whey Powder
10 Ice Cubes
12 oz. fat-free milk
2 tbl spoon fat-free vanilla yogurt or Kefir
1 tbl spoon reduced fat peanut butter
2 tbl spoon hazelnut coffee
1/8 cup caramel ice cream topping

Lean Mass Banana Split Shake
1/2 frozen banana
2 Tbsp. Whipping cream (heavy cream, not cream out of a can)
2 Scoops Chocolate (no carb) Whey Powder
10-12 oz water
4-6 ice cubes

Protein Shake

Heavy Gainer Protein Shake
3 scoops Chocolate Whey Powder
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice

Banana Bread Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 Banana
1/2 Cup Rolled Oatmeal (cook with boiling water) or Bran
3/4 Cup Kellogg’s Bran Flakes
1 Bottle of Water
Sugar, Brown Sugar or Stevia Sweetener to taste

Protein Shake

Banana Protein Shake
Ingredients:
1 scoop Vanilla Whey Powder
1 medium to large banana
8 oz. light Soy Milk
1 TBSP Linseed, Soy and Almond Mixture
1 tsp Golden Syrup
Few drops vanilla essence/extract
3-4 cubes ice
1 tb spoon low-fat natural yoghurt

Orange Vanilla Shake
Ingredients:
2 scoops Vanilla Whey Powder
8 oz. Orange Juice
4-5 ice cubes
1 tsp. Vanilla Extract
½ banana
2-3 frozen strawberries
2 packets of sweetener

Protein Shake

Protein-Carb Almond Protein Shake Blaster
Ingredients:
2 scoops Vanilla Whey Powder
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.

Plum Ice Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 ripe plum (pitted) juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.

Plum-Lemon Cooler
Ingredients:
2 scoops Vanilla Whey Powder
1 ripe plum, pitted
juice of 1 lemon
1 tablespoon multi-vitamin powder
16 ounces ice water
1/2 cup ice cubes

Wild Berry Boost
Ingredients:
2 scoops Vanilla Whey Powder
8 raspberries
4 strawberries
15 blueberries
16 ounces non-fat milk
1/2 cup ice cubes

Creatine Catalyst
Ingredients:
2 scoops Vanilla Whey Powder
5 Granny Smith apples
5 grams (one teaspoon) Creapureä £reatine powder
1/2 cup ice cubes

Peanut Brittle Protein Shake
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free instant butterscotch pudding mix, dry
1 tbsp natural peanut butter, chunky
8 oz. cold water or low-fat milk.
3-6 ice cubes

The Hulk Protein Shake
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract
1 tbsp Match Green tea powder
1 few drops green food coloring (optional)
8 oz. cold water or low-fat milk
3-5 ice cubes

Oatmeal Meal Replacement Shake
Ingredients:
1 cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar-free maple syrup or equivalent amount brown sugar replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or low-fat milk

Cinnamon Roll Protein Shake
Ingredients:
2 scoops vanilla Whey Powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes

Nada Colada Protein Shake
Ingredients:
2 scoops vanilla Whey Powder
1/2 c pineapple-orange juice*
1/4 tsp rum extract
1/4 tsp coconut extract (or 2 tbsp shredded coconut)
1 packet artificial sweetener
4 oz. water (or low-fat milk)
3-6 ice cubes

Tropical Treat
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 tbs. low-fat sour cream
1 tsp. coconut extract
Stevia (optional)
2 scoops Vanilla Whey Powder

Super Healthy Honey Banana Shake
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt or Kefir
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina

Rock N’ Roll Protein Shake
Ingredients:
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina

Protein Shake

Pineapple Protein Shake Power
Ingredients:
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein

Strawberry Protein Shake Savior
Ingredients:
4 scoops vanilla Whey Powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax seed oil

Vanilla Coffee Delight
Ingredients:
10-12 oz. low-fat milk
2 scoops vanilla Whey Powder
1/2 cup low-fat coffee flavored ice cream

Iso-Egg Heavy Gainer
Ingredients:
3 scoops Whey Powder Vanilla
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice

Peanut Butter And Banana Shake
Ingredients:
2 scoops USN Vanilla Muscle fuel
100g almond flakes
1 table spoon peanut butter
500ml skim milk
half banana
1 table-spoon honey

The Best Overall Tasting Homemade Protein Shake
Ingredients:
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops vanilla Whey Powder
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
(I like frozen strawberries & banana)
Stevia (optional)
Handful of Ice

PB&J Protein Shake
2 Scoops Vanilla Whey Powder
8-12 oz water (add 1% milk if you want a little creamier texture)
1 Tbsp. Natural (smooth) Peanut Butter
1 Tbsp. Flax oil or Flax meal
1 Tsp. No sugar Strawberry Jam

Fruity Carbohydrate High Protein Shake – (Post or Pre-Workout)
1 banana (cut in pieces and frozen)
4-6 whole strawberries (from frozen berry package)
1/2 cup low-fat yogurt (or Brown Cow cream top for more calories)
1 cup orange or pineapple juice
2 scoops Vanilla Whey Powder

Tropical Protein Pina Colada Shake
2-3 scoops Vanilla low carb Whey Powder
4 oz water
1/3 cup pineapple chunks (canned in water, or fresh) – freeze them for icy texture
Coconut milk or coconut extract (again, from a can for more fat or extract for low cal)
1/2 cup 2% milk + 1/2 cup pineapple low carb drink (like Diet V-8 tropical)
4-6 ice cubes

Protein Shake

Root Beer Float
12 oz can of diet Root Beer
2 scoops Vanilla Whey Powder (carb-free)
4-6 ice cubes
2 Tbsp Whipping cream (heavy cream, not from a can)

Mango Madness
2-3 scoops Vanilla Whey Powder
1/2 to 1 cup mango pieces frozen or freshly sliced natural mango
1 cup Brown Cow Vanilla cream top yogurt
1 Tbsp Flax seed oil
6-8 oz water

Protein Shake

Dreamsicle Protein Shake 
2-3 Scoops Vanilla Whey Powder
Seeds from half a length of real vanilla bean
1 Tsp. Vanilla extract (real not imitation)
4 oz. water
6 oz. Orange juice + zest from half orange
3 Tbsp Whipping cream (heavy cream, not from can)
1/2 cup vanilla yogurt (or frozen vanilla yogurt)
Ice cubes at end to add desired consistency

Mineral Power
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 packet knox gelatin
1 tbs. flax seed oil
1 big scoop of vanilla Whey Powder
Stevia (optional)

Protein Shake

Rock N’ Roll Protein Shake
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina

Strawberry Savior
4 scoops vanillaWhey Powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax-seed oil

Vanilla Coffee Delight
10-12 oz. low-fat milk
2 scoops vanilla Whey Powder
1/2 cup low-fat coffee flavored ice cream

Peanut Butter And Banana Shake
2 scoops vanilla Whey Powder
100g almond flakes
1 table-spoon peanut butter
500ml skim milk
half banana
1 table-spoon honey

The Best Overall Tasting Homemade Protein Shake
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops vanilla Whey Powder
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
Stevia (optional)
Handful of Ice

Protein Shake

Ginger Bread Man
1 scoop vanilla Whey Powder
1 graham cracker
1/2 tsp cinnamon
vanilla extract
12oz. of water
4 Ice Cubes
Blend 45 seconds

Creamy Coffee Ice Cream
1 scoop vanilla Whey Powder
13 oz ice cubes
3 oz water
2 tsp ground coffee

Protein Shake

Apple Pie Delight
1 scoop vanilla Whey Powder
1 peeled and cored apple, cut into pieces
1 1/2 cups of milk
1/2 tsp cinnamon
1/2 tsp nutmeg
5 Ice Cubes

Holiday Pumpkin Spice Shake (low carb/ diet shake)
2 Scoops Vanilla Whey Powder
8 oz. water
1 Tbsp. Flax oil
1 Tsp. Pumpkin pie spice
Stevia (optional)
8 oz. Yogurt
4-6 ice cubes

Fruit Smoothie
2 scoops Strawberry Whey Powder
4 large strawberries
blueberries ( a small handful)
water (just a few drops)
1/2 C ice
Stevia (optional)

Protein Shake

Egg-cellent Shake
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream

Tropical Pleasure
Ingredients:
8 oz. pure water
1/2 tsp. pineapple extract
1/2 tsp. coconut extract
1 tbs heavy cream
1/2 frozen banana
1 heaping scoop (1 oz) of Egg Protein
Stevia (optional)
2-3 ice cubes (optional)

Egg-cellent Shake
Ingredients:
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream
Add all ingredients in blender. Blend and enjoy.

Banana Almond Creme
Ingredients:
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes

Chocolate Coffee Shake
Ingredients:
Mix 2 scoops of Milk Chocolate Protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!

Peppermint Oatmeal Shake
Ingredients:
Mix 2 scoops of Milk Chocolate Protein
1 cup sugar-free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!

Banana Almond Creme
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes

Snickers® Protein Shake
3 Snickers® Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the candy into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.

Protein Bars Shake
3 Protein Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the Protein Bars into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.

Muscle Shake
1 c. low-fat milk
1/2 c. plain low-fat yogurt
1 banana, sliced
2 tbsp.Whey Powder
6 strawberries, sliced
1 tsp. wheat germ
1 tbsp. honey or maple syrup
1/4 cup of any frozen berries
Pinch of nutmeg or carob powder

Protein Shake

Mineral Power
Ingredients:
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 tbs. flax-seed oil
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)

Weight Gainer
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
Stevia (optional)
1 scoop of your choice of protein

Pineapple Power
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein

Banana Delight
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 oz. protein of choice
2 tsp. flax-seed oil

Strawberry Cheesecake
Ingredients:
10 oz pure water
8 frozen strawberries
4 tbs. low-fat sour cream
Stevia (optional)
1.5 oz. protein of choice

Blueberry Dream
Ingredients:
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax-seed oil
Stevia (optional)

Peaches and Sour Cream
Ingredients:
8 oz. pure water
1 ripe peach
2 tbs. low-fat sour cream
Stevia (optional)
1.5 oz protein of choice

Quick Start
Ingredients:
3 oranges (fresh juiced only, NOT canned or bottled
Stevia (optional)
1 oz. protein of choice

High Energy Shake!
Ingredients:
10 oz pure water
10 strawberries (Fresh or Frozen)
1 tbs. flax-seed oil
1/2 tsp Matcha Green Tea Powder
1/2 tsp vanilla extract
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)
2-3 ice cubes (optional)

Super Slimmer
Ingredients:
8 oz. pure water
1 tbs. flax-seed oil
1/2 ripe peach (peeled)
6 frozen strawberries
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)

Heavy Gainer
Ingredients:
10-14 oz. pure water
1/2 cup raw almonds – blend with water only until creamy smooth then add…
1/2 large frozen banana
2 level scoops (2 oz) of protein of choice
Stevia (optional)

Weight Gainer
Ingredients:
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
Stevia (optional)
2 oz. protein of choice

Protein Powder Supplements Recommended for Bodybuilders

Protein Powder Supplements

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• For bodybuilders, protein powder supplements are an essential part of their daily fitness routine
• Whey is considered to be of the highest quality and greatest form of protein
• The nutrition from good quality whey protein powder supplements will assist in balancing protein and blood sugar levels after a good workout
• Casein is known to sustain amino acid elevations for at least seven hours after intake
• Soy has shown effects as a powerful antioxidant. All in all, positive health benefits derived from the use of soy protein are shown in both men and women

For bodybuilders, protein powder supplements are an essential part of their daily fitness routine. There are different versions of protein powder supplements. Some will contain branched chain amino acids and some may include glutamine supplements. There are also protein powder supplements which contain both. Including such supplements as part of a workout routine will enhance lean muscle mass.

Whey protein is a protein that actually comes from milk during the process of turning milk into cheese. At that time, the whey protein is separated out in the process. This protein has the highest source of branched chain amino acids. The BCAA is essential for bodybuilding results, retaining muscle tissue, and increasing lean muscle mass. Whey is considered to be of the highest quality and greatest form of protein. As it provides necessary building blocks which produce amino acids needed for building muscle tissue, the whey protein will also be counter-useful as an antioxidant which supports a healthy immune system.

As a precursor to muscle building and essential amino acids like glutamine, the whey is essential for bodybuilders or anyone. When working out, protein levels become exhausted. The nutrition from good quality whey protein powder supplements will assist in balancing protein and blood sugar levels after a good workout. Although side effects are minimal, it is not recommended that whey be taken in excess of suggested dosages.

Casein protein is another protein available as a powder supplement. This form of protein is known to be very slow at digesting. It is a great protein source which feeds the muscles even after the whey proteins have subsided. Casein is known to sustain amino acid elevations for at least seven hours after intake. It provides a high overall protein balance as it offers a great anti-catabolic effect.

Whey protein increases protein synthesis to a higher degree than casein. However, micellar casein is essential in preventing muscle breakdown. It has a timed release effect as it seeps amino acids slowly into the bloodstream which lasts for hours after consumed. Casein protein will support immune functions while it increases muscle growth. It is an exceptional choice for enduring anti-catabolic protein.

Soy protein is another complete protein which is low in fat or fat free. It is also low in cholesterol and lactose which makes it more tolerable for those who are lactose intolerant. Soy can be used as a substitute for meat. The soy protein powder is not only beneficial as a protein powder shake, it can also be used in cooking. Replacing flour with soy powder will make your favorite food high in protein and low in fat.

Soy protein comes from soy beans. It is a non-animal protein which will have healthy effect on the body. Soy protein is great for high protein low carbohydrate diets. Its valuable elements of saponins, phytosterols, and isoflavones support healthy immune system functions. Also, it reduces cholesterol absorption into the body through the small intestine. Cholesterol levels can be closer to normal levels with the intake of soy protein. Soy has shown effects as a powerful antioxidant. All in all, positive health benefits derived from the use of soy protein are shown in both men and women.

Protein Powder Side-Effects

Protein Powder Side-Effects

Protein Powder

Bodybuilders require increased amounts of amino acids to repair and build muscle tissue. While many get this from egg whites, lean chicken breast and other natural sources; others turn to whey, the liquid that’s left over after milk has been curdled and filtered. Typically, the supplement is available in dehydrated form, which athletes use to make a liquid shake. When it’s pure, this supplement offers bodybuilders a fast, efficient way to meet their dietary needs. Unfortunately, when it’s not, consumers could be in for real problems. If you’re worried about potential protein powder side-effects; a recent study by Consumer Reports should have your full attention.

Protein Powder

Disturbing Test Results

Recently, Consumer Reports magazine tested several popular brands of protein powder to see if they contained high levels of contaminants. Disturbingly, some of the hottest sellers tested positive for high amounts of toxic metals, including mercury, lead and cadmium. When consumed in even low doses, these toxins can cause all sorts of permanent side-effects, including kidney and brain damage.
Which Products Had the Highest?

Protein Powder

In conducting its examination, Consumer Reports looked at 15 popular products. While some passed the test with flying colors, others weren’t so lucky. Tests confirmed that three servings of EAS Myoplex Original Rich Dark Chocolate Shake contained levels of arsenic and cadmium that exceeded USP limits, which define how much of these toxins a person can safely consume each day. Additionally, Muscle Milk Chocolate powder tested positive for four toxic metals in addition to arsenic. According to Consumer Reports, Muscle Milk faired worst out of all the supplements it tested, which is especially disturbing since the product is one of the most popular bodybuilding supplements on the market today.
Better Ways to Meet Your Needs

If you’re worried about protein powder side-effects, there are a variety of natural ways you can meet your nutritional needs. According to Consumer Reports, lean chicken breast, egg whites and milk not only provide as much protein as popular supplements; they tend to be a lot cheaper. Additionally, most experts agree that average, everyday consumers have no need for supplementation if they are eating a well-balanced diet.

That said, bodybuilders do tend to need substantial amounts of amino acids, and it may seem unreasonable to consume large amounts of meat and eggs several time throughout the day. If you are looking for a safer whey protein powder  consider Solgar Whey to Go, Jillian Michaels Natural Whey Vanilla Cream Shake or SixStar Muscle Professional Strength French Vanilla Cream – all of which passed the Consumer Reports test with flying colors.