How to Make Protein Shake

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In this blog post you are going to learn everything on how to make Protein Shake at home. Whether for weight loss or for weight gain, here you will find the perfect high protein shake recipe for your goals.

The only protein shake recipe you need

If you are looking for the BEST protein shake recipe, you are in the right place. When writing this article, I wanted to be as simple but also as detailed as possible. That's why I am providing you with a simple protein shake recipe alongside 4 different flavor versions. Besides this, the recipe is augmented with details, tips, tricks and recommendations to make the best protein shake ever.

Here you will learn:

How to make protein shake for weight loss
How to make protein shake for weight gain
How to make protein shake without protein powder
How to make protein shake with water
Best protein powder types and flavors
And much much more..!

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The only protein shake recipe you need
What are the main ingredients in protein shakes?
What's the best protein powder for shakes?
How to make protein shake for weight loss?
How to make protein shake for weight gain?
Can I make protein shake without protein powder?
How to store protein shake?
When to drink protein shake?
FAQ - Frequently asked questions
More recipes for post workouts

What are the main ingredients in protein shakes?

If you wonder what does a good protein shake consist of, stick around and keep on reading. In this section you will find all you need to make protein shake at home, with details and replacement options.

Protein powder. I like whey protein powder because it gives a smoother and creamier texture without lumps. But you can also use vegan protein powder or casein.
Frozen banana or frozen fruit of choice. Although you can use any kind of frozen fruit, I recommend including a frozen banana. When blended, frozen banana gives shakes a rich and creamy consistency. You can add just one type of fruit or mix and match, such as banana and blueberries, banana and strawberries, blueberries and strawberries.
Greek yogurt. The yogurt improves the texture of protein powder shake and adds more protein. I normally use nonfat plain Greek yogurt, but you can replace with plant based yogurt.
Milk of choice. You can make shake with nondairy milk or with dairy milk. For the best macros I recommend unsweetened almond milk, sugar-free soy milk and semi-skimmed milk.

Flavor variations

My easy protein shake recipe leaves plenty of room for customizations, allowing you to personalize it and make a post workout that best matches your own preferences. From additional ingredients to replacements, the options are endless. And in case you are out of ideas, check out the list down below.

Chocolate protein drink: Basic recipe (with chocolate flavor protein powder) + 1 tablespoon of cocoa powder.
Vanilla post workout shake: Basic recipe (with vanilla flavor protein powder) + ⅓ teaspoon vanilla extract.
Peanut butter banana shake: Basic recipe + 1 tablespoon peanut butter, ⅓ teaspoon vanilla extract, and optionally ⅓ teaspoon ground cinnamon.
Strawberry protein shake: Basic recipe + ½ frozen strawberries and a hint of vanilla extract, if desired.
Berry protein drink: Basic recipe prepared with half banana + 1 cup of mixed frozen berries, such as frozen blueberries, strawberries and raspberries.

weight gain smoothie recipe with banana and strawberries

What's the best protein powder for shakes?

Protein shakes can be made with any kind of protein powder, but my recommendation is whey. Whey protein powder produces smoother and creamier shakes without lumps. That is because it mixes very well and does not absorb plenty of moisture. In contrast, vegan protein powder and casein are highly absorbent and tend to make shakes grainy. You can still use vegan protein powder or casein, but in this case the mixture may require some more milk.

The protein powder flavor depends on your own preferences. Based on the post workout shake I want, my top 3 choices are vanilla, chocolate and unflavored protein powder.

How to make protein shake for weight loss?

If you are on a fat loss diet and need a low calorie protein shake, I recommend following the basic recipe down here. But with a couple of adaptations to reduce the calorie content even further:

Replace banana with a cup of frozen strawberries or frozen blueberries.
Prefer nonfat Greek yogurt without added sugars.
Use unsweetened almond milk, skimmed milk or water for the lowest calories.

How to make protein shake for weight gain?

Making a high calorie protein shake to build muscle is incredibly simple. All you should do is augmenting the basic recipe with additional high calorie foods such as nut butter, dates or extra bananas. Here are my recommendations:

Use 2 bananas and add a couple of pitted dates.
Prefer regular full-fat Greek yogurt.
Choose whole milk, soy milk, or oat milk.
Include a couple tablespoons of peanut butter.
Blend in nuts or seeds, such as almonds, walnuts or hemp seeds.

Can I make protein shake without protein powder?

Yes, you can also make a post workout shake without protein powder, in case you don't have it. In this case, you'll need to increase the amount of Greek yogurt to still get a good amount of protein. I recommend 180 grams (¾ cup) to 240 grams (1 cup) of Greek yogurt.

For an extra boost, you can also blend in some additional ingredients such as cottage cheese, nuts and seeds. Besides Greek yogurt, these foods are other great natural sources of protein.

How to store protein shake?

Storing a protein shake can be a bit challenging because its texture and freshness can easily deteriorate. So, make sure to follow the instructions below.

Place the shake in an airtight bottle, preferably made of glass, to preserve the freshness.
Refrigerate as soon as possible, as the shake needs to be stored at low temperatures.
Consume within 24 hours, as it won’t keep fresh for any longer. Before serving, shake well or give it a good stir.

When to drink protein shake?

In the morning. Drinking a shake in the early hours of the day is a great way to get in some protein after a night of fast and jumpstart your day with the right foot.
After working out. Have a protein shake 30 minutes to one hour after training to replenish your glycogen stores and ensure the best muscle recovery.
As a snack between meals. Consuming a protein shake between meals can help you meet your daily protein requirements and reach your fitness goals.
Before bed. Drink a shake before going to bed, if you struggle to get enough protein during the day. In this case, prefer slow release protein sources such as casein or vegan protein powder rather than whey, which has faster absorption rates.

FAQ - Frequently asked questions

What's the difference between protein shake and protein smoothie?

Although very similar, protein shakes and smoothies are not the same. The first main difference is their texture, as smoothies tend to be thicker. This is because they are often made with a wider range of ingredients, such as oats, nuts and seeds. The second difference lies in their purpose. While smoothies are usually regarded as breakfast foods, shakes are mainly consumed after working out as a quick snack.

Can I make post workout shake with just protein powder and water?

The short answer is yes. Especially if you are in a rush and want to get in some high quality protein right after training, a 2 ingredient shake can be a quick fix. Nevertheless, its taste won't be the best.

Can I make protein shake with fresh fruit?

Post workout shakes are normally prepared with frozen fruit, but nothing prevents you from using fresh fruit. The difference is that your drink won't have the best consistency and flavor.

Can I make protein shake with water?

Although I do not recommend it, you can also replace milk with water. The shake is going to have fewer calories, but it is also going to be less creamy and delicious.

What's the best time to have post workout shake?

It is recommended to have your protein shake within 30 minutes to an hour after a workout. This is known as the post-workout or anabolic window, where your body may benefit from quick protein intake to aid in muscle recovery and synthesis.

Are protein shakes good for weight loss?

Protein shakes can be great for weight loss when consumed as part of a balanced diet. Especially if they are made with low calorie ingredients. However, it all depends on your daily caloric intake, they are not a magic solution.

Are protein shakes good for weight gain?

Protein shakes can be a convenient way to get in some calories and protein, which may help you weight gain and build muscle. But also in this case, they are not a magic food. It all depends on your overall caloric intake, training routing and lifestyle.