Nine Protein Shake Recipes

Pre- or post-workout, sometimes you want liquid nutrition that satisfies.

Protein powders photo via Shutterstock

Protein powders photo via Shutterstock

Drinking the same pre-made drink post-workout can be boring, so create your own protein shake by using one of the below recipes. To select the best protein powder for you, choose one that’s vegetable-based, like soy, or animal-based, like whey (a by-product of cheese production). Then, read your ingredients and do some research. Most powders have the same make up with different flavors, but checking to see where the protein comes from, like a concentrate, or from an isolate (which has 90 percent more protein) is important. If you aren’t interested in using a protein powder, you can use a scoop of peanut butter, almond butter, or try some soy milk. Here are nine recipes to try.

1. Vanilla Almond Shake
via Fit Sugar

Pre workout shakes shouldn’t be heavy, just something to keep your muscles ready to work. This combines almond milk, water, and protein for a quick pick me up.

2. Soy Protein Shake 

This shake is a solid hit of protein that would be good before a morning run or for a replacement breakfast. Adding extra fruit like blueberries will help make it a more substantial meal replacement.

3. Basic Protein Shake
via Eat Life Whole

This smoothie uses hard boiled eggs as the protein source instead of a powder. This is a good base recipe to play with fruit and nondairy milk, like almond milk, soy milk, or coconut milk.

4. Key Lime Pie Smoothie
via Fort Mill SC Living 

Here’s a protein-filled meal in a glass. Avocado, almond milk, lime zest, and coconut all mixed together for a vibrant meal to go.

5. Chocolate Breakfast Shake
via Slender Kitchen

If we’re planning to work hard at the gym, then we should be able to have chocolate for breakfast. The addition of firm tofu keeps this smoothie low in calories and highly satisfying.

6. Mixed Berry Smoothie 
via The Iron You

A slew of berries, splash pomegranate juice, dash of protein powder (or almond milk), and you have a protein smoothie perfect for a pre-work out shot of energy.

7. Avocado-Banana Smoothie
via Martha Stewart

Here’s a powder free option that uses the texture and protein of avocado to make this a delicious and substantial option for a post-work out meal. If you want to cut out even more calories, swap out the honey for agave.

8. Strawberry-Soy Smoothie

via Cookie

We couldn’t forget something our dairy-free friends. Tofu and soy milk make this fruity treat substantial enough for a meal, but light enough for an afternoon snack before hitting the gym.

9. Peanut Butter Protein Shake
via Women’s Health

This is the protein shake to drink after your work out. Made from mostly protein to keep your muscles happy and at only 200 calories, it keeps your waist happy, too.

RELATED: Try these eight green juice recipes, too.


  • Jenny Williams

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