Protein is a very essential part of our diet. It is used for building hormones, cellular messengers, nucleic acids, and enzymes. Besides, it strengthens our immune system. As a matter of fact, proteins are the building blocks of the human body.
Hence, adequate consumption of protein is indispensable for cell structuring and healing, muscle contraction, and for proper cardiovascular functioning. Lack of enough protein may restrict cell growth and create several ailments.
How to Safely Consume a Protein Shake?
Nowadays, people are very conscious about their fitness and choose protein shakes to boost their health as they are effective for building muscles and at the same time, help shed pounds.
The perfect time of having a glass of protein shake is immediately after your workout session because, after exercise, your body needs something energizing. You can also have it 60 minutes before you hit the hay. Even a small dose of protein shake provides abundant nutrients.
Drawbacks and Benefits
However, devouring too much protein can actually affect your health adversely. It might slow down your metabolism and also depletes the amount of magnesium and calcium in your body. They are not a substitute for your meal.
On the other hand, the benefits of protein shakes cannot be denied. So, if you are interested in having a glass of smoothie rich in the “P” factor, you can enjoy it without splashing out on unnecessary stuff. There are a number of homemade recipes for protein shakes.
35 DIY Protein Shake Recipes
Try any of these recipes to start your day or to replenish your muscles after a workout.
Protein Shake Recipe #1:
Ingredients:
- Banana – 1(peeled)
- Low-fat natural yogurt/soya yoghurt – 150g
- Peanut butter – 1 tbsp
- Cinnamon – ½ tsp (to taste)
- Chia seeds – 1 tbsp
- Semi-skimmed milk or dairy-free milk – 100ml
Method: Blend all the ingredients in a juicer and drink the resultant shake.
Protein Shake Recipe #2:
Ingredients:
- Protein powder – 1 scoop
- Vanilla extract – 3 drops
- Slivered almonds – 1 tbsp
- Sugar-free maple syrup – 1 tsp
- Ice -1 handful
- Low-fat Greek yogurt – 1 tbsp (optional)
- Light soy milk – 1 cup
Method: Take a juicer and add all the ingredients to it. Grind it for a while and enjoy the chilled protein shake.
Protein Shake Recipe #3:
Ingredients:
- Chocolate protein – 2 scoops
- Non-fat milk – 2 cups
- Water – ½ cup
- Peppermint extract – ½ tsp
- Oatmeal – 1 cup
- Sugar-free vanilla ice cream – 1 cup
Method: Take all the above ingredients and blend them together in a blender. Drink immediately.
Protein Shake Recipe #4:
Ingredients:
- Dry oatmeal – 1 cup
- Cinnamon – ½ tsp
- Sugar-free maple syrup – 1/8 cup
- Almonds – 1 tbsp (chopped)
- Vanilla protein – 2 scoops
- Water or low-fat milk – 1½ cups
Method: Put all the ingredients in a shaker and swig afterward.
Protein Shake Recipe #5:
Ingredients:
- Skim milk – 1 cup
- Whey protein – 1 scoop
- Safflower oil – 2 tsp
- Ice – 1 handful
- Banana – 1
- Instant breakfast mix – 1 package
Method: Add all the ingredients to a blender to make a smooth shake. A delicious homemade power protein shake is ready.
Protein Shake Recipe #6:
Ingredients:
- Vanilla whey protein – 2 scoops
- Sugar-free instant vanilla pudding – 1 tbsp
- Cinnamon – ¼ tsp
- Vanilla extract – ¼ tsp
- Butter-flavor extract – ½ tsp
- Water -1 cup
- Ice – 1 handful
Method: Blend the entire ingredient for a minute and serve fresh.
Protein Shake Recipe #7:
Ingredients
- Vanilla whey protein – 2 scoops
- Skim milk – 1½ cups
- Dry oatmeal – ½ cup
- Raisins – ½ cup
- Almonds – 12 (slivered)
- Peanut butter – 1 tbsp
Method: Combine all the above ingredients in a shaker until smooth, and drink immediately.
Protein Shake Recipe #8:
Ingredients
- Banana – 1
- Milk – ½ cup
- Almonds – 10
- Whey protein – 1 scoop
- Ice – 1 handful
Method: Blend thoroughly until it becomes smooth. Drink it chilled.
Protein Shake Recipe #9:
Ingredients
- Whey protein – 2 scoops
- Raspberries – 8
- Strawberries – 4
- Blueberries – 15
- Non-fat milk – 2 cups
- Ice – 1 handful
Method: Process all the fruits along with other ingredients in a mixer until it becomes consistently smooth.
Protein Shake Recipe #10:
Ingredients
- Vanilla protein – 2 scoops
- Pineapple-orange juice – ½ cup
- Rum extract – ¼ tsp
- Coconut extract – ¼ tsp (or 2 tbsp shredded coconut)
- Water – ½ cup (or low-fat milk)
- Ice – handful
Method: Blend together all the ingredients and savor this energy drink.
Protein Shake Recipe #11:
Ingredients
- Whey protein – 1 scoop
- Water – 1 cup
- Peach – 1 ripe (pitted)
- Low-fat sour cream – 2 tbsp
- Sweetener – to taste (optional)
Method: Add all the above ingredients to a shaker. Whip it and serve.
Protein Shake Recipe #12:
Ingredients
- Skim milk – 2 cups
- Non-fat cottage cheese – 2 cups
- Vanilla whey protein – 3 scoops
- Non-fat Greek vanilla yogurt – ½ cup
- Fruit (any of your favorites)
- Ice -1 handful
- Sweetener – to taste (optional)
Method: Blend the ingredients properly and, then, relish this drink!
Protein Shake Recipe #13:
Ingredients
- Vanilla protein powder- 2-3 scoops
- Mango pieces (frozen or fresh) – ½ to 1 cup
- Brown cow vanilla cream top yogurt – 1 cup
- Flaxseed oil – 1 tbsp
- Water – 6-8 oz
Method: Mix all the above mentioned ingredients in a blender until you get a smooth shake.
Protein Shake Recipe #14:
Ingredients
- Banana – 1 (cut in pieces and frozen)
- Strawberries – 4-6 whole hulled (frozen)
- Low-fat yogurt – ½ cup
- Orange or pineapple juice – 1 cup
- Vanilla protein powder – 2 scoops
Method: Combine all the ingredients in a shaker and blend until you get a smooth shake.
Protein Shake Recipe #15:
Ingredients
- Strawberries – 6
- Apricot – 1 (fresh and diced)
- Pineapple – ¼ cup (crushed)
- Water – 1½ cups
- Protein powder – 1 tbsp
- Milk powder – 1 tbsp (skim)
- Flaxseed oil – 1 tsp
Method: Blend, shake, stir and, then, enjoy this drink.
Protein Shake Recipe #16:
Ingredients
- Plum – 1 (ripe, pitted)
- Juice of 1 lemon
- Water – 16 oz (iced)
- Ice cubes – ½ cup
- Vanilla whey powder – 2 scoops
- Multivitamin powder – 1 tbsp
Method: Ideal drink for a scorching hot summer! Just blend and drink it up.
Protein Shake Recipe #17:
Ingredients
- Oatmeal – 1 cup (cooked in water and cooled)
- Vanilla protein powder – 2 scoops
- Cinnamon – 3 dashes
- Sugar-free maple syrup – 1/8 cup (or brown sugar – to taste)
- Almonds – 1 tbsp (chopped)
- Water or low-fat milk – 12 oz
Method: Blend all the ingredients in a mixer. Then, serve in a tall glass and savor.
Protein Shake Recipe #18:
Ingredients
- Sugar-free pineapple-orange drink – ½ tsp
- Rum extract- ¼ tsp
- Coconut extract – ¼ tsp (or 2 tbsp shredded coconut)
- Artificial sweetener – 1 packet
- Water (or low-fat milk) – 8 oz
- Ice cubes – 3 to 6
- Vanilla protein powder
Method: Blend all the ingredients in a mixer and serve.
Protein Shake Recipe #19:
Ingredients
- Peach – 1 ripe
- Water – 8 ounce
- Sour cream – 2 tablespoons (low-fat)
- Liquid artificial sweetener – 8 drops
- Protein powder – 1.5 ounce
Method: Place all the ingredients in a juicer and blend together until it becomes consistently smooth.
Protein Shake Recipe #20:
Ingredients
- Juice of 3 fresh oranges
- Liquid artificial sweetener – 6 drops
- Protein powder – 1 ounce
Method: Blend all the ingredients and its ready to serve.
Protein Shake Recipe #21:
Ingredients
- Strawberries – 10 (fresh or frozen)
- Flaxseed oil – 1 tbsp
- Pure water – 10 oz
- Vanilla extract – ½ tsp
- Protein powder – 1 heaping scoop (1 oz)
- Artificial sweetener – to taste (optional)
- Ice cubes – 3
Method: Blend all the ingredients to prepare smoothie.
Protein Shake Recipe #22:
Ingredients
- Pure water – 14 oz
- Bananas – 2
- Peanut butter – 3 tbsp
- Liquid artificial sweetener – 6 drops
- Protein powder – 2 oz
Method: Mix all the ingredients in a blender thoroughly. Drink it up.
Protein Shake Recipe #23:
Ingredients
- Pure water – 10 oz
- Liquid ionic plant source minerals – 1 oz
- Knox gelatine – 1 packet
- Flaxseed oil – 1 tsp
- Protein powder – 1 heaping scoop (1 oz)
- Artificial sweetener – to taste (optional)
Method: Shake all the ingredients in a mixer, and your shake is ready to serve.
Protein Shake Recipe #24:
Ingredients
- Pure water – 8 ounce
- Flaxseed oil – 1 tbsp
- Ripe peach – ½ (peeled)
- Frozen strawberries – 6
- Protein powder – 1 heaping scoop (1 oz)
- Artificial sweetener – to taste (optional)
Method: Blend properly in a juicer, and drink it up at once.
Protein Shake Recipe #25:
Ingredients
- Banana – 1 (cut into pieces and frozen)
- Whole hulled strawberries – 4 to 6 (frozen)
- Yogurt – ½ cup (low-fat)
- Orange/pineapple juice – 1 cup
- Vanilla protein powder – 2 scoops
Method: Combine everything together in a blender and shake until it turns smooth. Let it set for a few minutes and, then, relish your shake.
Protein Shake Recipe #26:
Ingredients
- Chocolate almond milk – 1 cup (unsweetened)
- Natural almond/peanut butter – 1 tablespoon
- Frozen banana – 1 (peel before freezing)
- Cacao nibs – 1 tablespoon
- Spinach – 1 cup (raw)
- Chocolate protein powder – 1 scoop
- A dash of red pepper flakes (optional)
Method: Mix all the ingredients in a blender for a couple of minutes and, then, serve.
Protein Shake Recipe #27:
Ingredients
- Unsweetened vanilla almond milk – 1 cup
- Pineapple – 1 cup (frozen)
- Shredded coconut/coconut milk – 1 teaspoon
- Frozen blueberries – ½ cup
- Unflavored or vanilla protein powder – 1 scoop
Method: Blend swiftly and thoroughly and your shake is ready to savor.
Protein Shake Recipe #28:
Ingredients
- Unsweetened vanilla almond milk – 1 cup
- Banana – 1 frozen (peel before freezing)
- Blueberries – ½ cup
- Unflavored or vanilla protein powder – 1 scoop
Method: Mix all the ingredients in a shaker, and drink up.
Protein Shake Recipe #29:
Ingredients
- Fresh squeezed orange juice – 12 to 16 ounces
- Egg white powder or vanilla whey protein powder – 2 scoops
- Banana – 1
- Greek yogurt – ¼ cup
- Organic vanilla extract – 2 teaspoons
- Ground flaxseed (optional) – 1 tablespoon (optional)
- Lecithin – 1 tablespoon (optional)
Method: Blend all the ingredients together for a minute. And your shake is ready to serve.
Protein Shake Recipe #30:
Ingredients:
- Water – 12 ounces
- Whey protein isolate – 2 scoops
Method: Before your workout, fill an empty water bottle with protein powder. Afterwards, add water and shake vigorously for 30 seconds.
Protein Shake Recipe #31:
Ingredients:
- Water or orange juice – 12 ounces
- Whey protein isolate – 1 scoop
- Fruits available in your refrigerator – ¼ cup (each)
- Banana – 1
- Ice cubes – 6
Method: Mix all the ingredients in a blender for a minimum of 30 seconds.
Protein Shake Recipe #32:
Ingredients:
- Fresh orange juice – 12 ounces
- Egg white powder or whey protein isolate – 2 scoops
- Banana – 1
- Almond butter/natural peanut butter – 2 tablespoons
- Ice cubes – 6
Method: Blend all the above mentioned ingredients to form a smooth protein shake.
Protein Shake Recipe #33:
Ingredients:
- Water – 8 to 12 ounces
- Egg white powder or whey protein isolate – 2 scoops
- Banana -1
- Ice cubes – 6
Method: Mix in a blender for at least 30 seconds to prepare shake.
Protein Shake Recipe #34:
Ingredients:
- Water or unsweetened almond milk – 12 ounces
- Egg white powder or whey protein isolate – 2 scoops
- Strawberries – 8
- Raw almond butter or ground flaxseed – 1 tablespoon
- Ice cubes – 6
Method: Combine all the ingredients in a blender for 30 seconds. And it’s ready.
Protein Shake Recipe #35:
Ingredients:
- Water or almond milk – 6 ounces
- Egg white powder or whey protein isolate – 1 scoop
- Ice cubes – 6
Method: Mix all the ingredients in a blender. And enjoy the drink.
