20 Delicious Protein Shake Recipes

20 Delicious Protein Shake Recipes

Upgrade your shake and use protein powder to make delicious, fitness-boosting combos.

The routine of taking protein powder two or three times every day can become quite monotonous, especially considering most of us can only afford to buy one flavor at a time. There’s no need to hold your nose every time you drink a protein shake, though – it just takes a little creativity to turn your protein powder into a tasty treat. On this page, you’ll find plenty of recipes as well as ingredient information in case you want to freestyle it.

Protein Shake Recipes

The best dairy-based protein shake to start the day

If your morning routine consists of repeating hitting the snooze button so that breakfast is always a pastry or high-sugar snack on the way to work, do yourself a favor: get up two minutes earlier to make yourself a protein shake – with milk, not water – to enable your body to shift fat faster.

In a new study, people who consumed a high-protein breakfast that included milk had more stable blood sugar levels and reduced feelings of hunger during the rest of the morning than those who were given a high-carb breakfast, according to results published in the Journal Of Dairy Science. The addition of protein helps slow the digestion of carbs, resulting in a more stable release of energy to keep blood sugar levels from spiking and then crashing, which results in more carb cravings.

Add a 30g scoop of protein powder to 1 cup of semi-skimmed milk, add ice and a handful of your favorite fruits and vegetables, and whizz it up to start your day the best possible way.

Breakfast protein shake

The yogurt and protein powder increase the protein content, while the pineapple and blueberries are packed with antioxidants and other health-boosting compounds.

  • 1 cup Greek yogurt
  • 1/4 cup pineapple, roughly chopped
  • 1/4 cup blueberries
  • 1 scoop of protein powder
  • A handful of cashew nuts
  • A pinch of cinnamon, to taste

Pre-workout protein shake

Coconut water is high in other electrolytes to aid hydration and muscle contractions.

  • ½ a banana
  • A handful of rolled oats
  • 1 scoop vanilla protein powder
  • 1 tbsp flaxseeds
  • 1.5 cups coconut water

Chill all the ingredients in the fridge, blend them until smooth, then sprinkle some desiccated coconut on top and drink immediately.

Recovery protein shake

After a hard training session your body is crying out for high-quality protein to repair damaged muscle tissue so it can grow back bigger and stronger. But your body needs more than just protein to recover quickly. “In addition to plenty of muscle-building protein, this citrusy and refreshing smoothie also contains vitamin A-rich carrots to help support your immune system which can be weakened by long and intense training,” says chef Dee Chauhan.

  • ½ a carrot, peeled and sliced
  • ½ an orange, peeled and chopped
  • ¼ of a cantaloupe melon, peeled and chopped
  • 1 scoop protein powder
  • 1/2 cup cashew nut milk
  • 1/4 cup water
  • A handful of ice

Fat loss protein shake

The key to losing weight is to reduce your calorie intake while still eating enough essential vitamins and nutrients, and drinking plenty of water. This smoothie is packed with healthy compounds, but it’s also got protein.

  • A handful of basil leaves
  • A handful of spinach leaves
  • 1 cucumber, sliced
  • 1 lime, peeled
  • 2 celery sticks, sliced
  • 1 green apple, sliced
  • ¼ tsp matcha green tea powder
  • ¼ tsp spirulina
  • 1 scoop vanilla protein powder
  • 4 ice cubes
  • Water, to taste

Muscle-building protein shake

Aiming to build muscle mass? Then you need to be eating more of the right kind of calories from carbs, fats and protein, which will give your body the energy surplus it needs to add size faster. “Upping your calorie intake with healthy ingredients is crucial if you’re trying to add size, which is why this smoothie features nutritious and calorie-dense ingredients like dark chocolate and coconut milk – as well as a good serving of fast-acting protein,” says nutrition specialist Scott Baptie.

  • 1 oz (about 2 Tablespoons) dark chocolate (85% cocoa)
  • 1/2 cup coconut milk
  • 1 scoop protein powder
  • Pinch of cinnamon
  • 1 banana
  • 1/2 cup oats, soaked in 1/2 cup of water for five to ten minutes



Super strawberries

One regular strawberry contains 20% of your RDA of recovery-improving vitamin C, which is why this recipe contains five.

  • 1 scoop of strawberry protein powder
  • 5 strawberries, stalks removed
  • 1.5 cups milk
  • 1 tsp vanilla extract
  • Water, to taste

Power latte

Trade your normal morning coffee for a bonus hit of calcium-heavy almond milk and insulin-regulating cinnamon.

  • 1 scoop of vanilla protein powder
  • 1/2 cup chilled coffee
  • 1 1/4 cup almond milk
  • 1 tsp cinnamon
  • Water, to taste

Punchy chocolate peanut

Like liquid Snickers in a glass (but a lot healthier) with high levels of heart-healthy monounsaturated fat.

  • 1 scoop of chocolate protein powder
  • 1 1/3 cup milk
  • 1 tbsp peanut butter
  • 2 tsp cocoa powder
  • Water, to taste

Fruit fusion

Winter’s the best time of year to enjoy seasonal citrus fruits, when their levels of health-boosting vitamin A are highest.

  • 1 scoop of plain protein powder
  • 1 orange, peeled
  • 1 1/3 cup pineapple juice
  • 1 banana, sliced
  • Water, to taste



Berry blast

Berries are the ultimate low-fructose fruit – perfect if you’re trying to lose weight.

  • 1 scoop of strawberry protein powder
  • Handful of blueberries
  • Handful of raspberries
  • 1 cup milk
  • Water, to taste

Energy banana

One banana contains 25% of your RDA of brain-boosting vitamin B6.

  • 1 scoop of vanilla protein powder
  • 1 2/3 cup coconut milk
  • 2 tsp honey
  • 1 banana, sliced
  • Water, to taste

Blue flu fighter

A potent antioxidant cocktail that will help stave off illness in the depths of winter.

  • 1 scoop of strawberry protein powder
  • Handful of blueberries
  • Handful of blackberries
  • 2 tsp manuka honey
  • Water, to taste



Healthy honey

Keep winter bugs at bay with manuka, honey with anti-bacterial properties.

  • 1 scoop of vanilla protein powder
  • 2 tsp manuka honey
  • 1 tsp vanilla extract
  • 1 2/3 cup coconut water
  • Water, to taste

Green and lean

Not a fan of greens? Try mixing your kale with delicious vitamin K-rich blueberries.

  • 1 scoop of chocolate protein powder
  • 2 tsp supergreens
  • Handful of kale
  • 1 tsp flaxseed oil
  • Water, to taste

Big breakfast

This morning milkshake has four different sources of bulk-building protein.

  • 1 scoop of vanilla protein powder
  • Handful of porridge oats
  • 1 tbsp Greek yogurt
  • 1 2/3 cup almond milk
  • Water, to taste

Great grape

The grapes are a great source of vitamin C, potassium, and manganese and the berries contain plenty of antioxidants, while chia seeds deliver an extra hit of protein.

  • 2 scoops vanilla protein powder
  • Handful of purple grapes&
  • Handful of blueberries
  • 1 tsp dry chia seeds
  • 1 tsp flaxseed oil
  • 1/2 cup of water

Oat-some energy

Anything with bananas and oats is going to be packed with energy making this the perfect pre-workout, energy-boosting concoction. As well as energy this shake will help to prevent muscle cramping and sustain your blood sugar too.

  • 2 scoops banana or vanilla-flavoured protein powder
  • 2 tbsp of rolled oats
  • 2 bananas
  • 1 cup of unsweetened almond milk
  • 1/2 cup of cold water
  • ¼ tsp of cinnamon
  • 1 tsp of honey
  • 4 ice cubes

Chocolate and peanut butter

Who doesn’t like chocolate and peanut butter together? As well as being a decadent mixture of two milkshake favorites, this recipe is actually good for you. The peanuts are full of good stuff including protein, folate, vitamin E, and manganese.

  • 2 scoops of chocolate protein powder
  • 1 banana
  • 2 tbsp of good-quality peanut butter (the less sugar the better)
  • 1 cup of unsweetened almond milk, skimmed milk or soy milk
  • Ice cubes to taste

Peachy green

A nutrient-rich breakfast smoothie. It’ll come out green and may look fairly unappetizing but it will start your day off the right way with a hearty serving of fruit, veg and protein.

  • 2 scoops vanilla protein powder
  • Handful of frozen pineapple
  • ½ a banana
  • 2 handfuls of kale
  • ½ a frozen peach
  • 1 cup of unsweetened almond milk

Great Protein Shake Ingredients


Fresh berries sweeten the shake and provide you with antioxidants, which reduce your risk of cancer by mopping up free radicals. Their high fiber content also staves off hunger – and therefore unnecessary snacking – for longer.


These are a great source of manganese, a mineral that controls blood sugar levels and reduces the urge to snack. This helps to ensure you don’t undermine all your hard work in the gym with poor food choices as soon as you get out of it.


Chucking some nuts into the blender won’t just give you an extra protein kick. Brazil nuts, for example, are packed with cancer-fighting selenium and zinc, while cashews are rich in iron, which is vital for energy.

Peppermint Oil

The concentrated essence of the sweet herb contains omega 3 fatty acids, thought to improve blood circulation and reduce your risk of a stroke. It can also relieve stomach ache and indigestion.


Not just for your porridge bowl. Oats are a low-GI source of carbohydrates that will help replenish your muscles with glycogen so they recover and grow bigger faster. They also provide a generous dose of zinc for healthy immune function, magnesium to help your muscles relax after training, and dietary fiber to aid with digestion and help remove cholesterol.

4 key ingredients for a post-workout shake

1. Skimmed milk

If fat loss is your primary fitness focus, blending your protein powder with water instead of milk will keep the calorie count lower and reduce your intake of both sugar and fats. But if you want to increase both muscular size and strength, then add some milk to the mixer. Research shows that taking protein with carbs during the post-workout window hastens muscle recovery thanks to a faster replenishment of glycogen stores.

2. A medium banana

Adding a banana to your blender when making a post-workout shake can do wonders for your physique because they’re an excellent source of vitamin B6, which plays a central role in the metabolism of the fats, carbs and protein you eat. A medium banana contains more than one-third of your daily recommended intake of this vital B vitamin, which is also involved in neurotransmitter synthesis and gene expression.

3. Ground cinnamon

Adding this spice will keep your blood sugar levels stable, a key consideration when trying to add muscle and lose body fat. Indeed, a study published in the Journal Of Nutritional Science And Vitaminology found cinnamaldehyde, a compound in cinnamon, is involved in the metabolism of fatty visceral tissue (ie your beer belly). So more cinnamon could help reduce the size of your waist.

4. Peanut butter

Adding a dollop of organic peanut butter(or other nut butter) – as long as it’s low in added salt or sugar – will (a) transform the taste of your post-workout shake and (b) increase your intake of quality fats, which your body needs for better hormone production, including muscle-building testosterone. Most nut butters are also high in the antioxidant vitamin E, which combats cellular damage caused by training.

Extra supplements

Protein powder is a given for growth – but adding these additional supplements to your shakes will have you operating at full capacity, says nutritionist Ben Coomber


Want to build impressive muscle and earn boast-worthy PBs in the gym or on the road? Then buck the low-carb trend. These easily digestible starch powders – maltodextrin is another alternative – are the primary fuel for any exercise. If you’re performing twice in quick succession, such as at a five-a-side football tournament or CrossFit competition, or even simply bulking and in need of extra calories, they’ll be your secret weapon. On long cardio sessions, take 50g per hour after the first hour of action to top up your glycogen stores and avoid hitting the wall.

Shake up a mix of carb powder, electrolytes, creatine, and fruit juice with a little honey.


Top up your five-a-day with this veg, fruit, and herb dose in powder form. Greens should be a travel staple alongside your sunscreen and passport: their potent antioxidant qualities protect your immunity from the added stress of missing home comforts and the toxins produced by the stress of travel (and besides, most of us aren’t great at getting lots of vegetables and fruit while on vacation). Basically, they’re packed with nutritional benefits, helping you towards a high-functioning, healthy body and maximizing your fat loss potential.

Sprinkle a 10g dose in with chocolate protein powder, coconut water, and dried coconut.

Written by Coach Staff for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
Featured image provided by Coach

A Delicious Protein Boost with MariGold

It’s important to fuel your body with clean, healthy ingredients, and your protein powder shouldn’t be any different.

At MariGold, we have always made it our mission to create healthy, clean, REAL FOOD snacks to fuel your day. Our Whey Protein Isolate Protein Powder is 100% pure, and made with clean, premium quality protein.  It only contains the good stuff your body wants and needs.

MariGold Whey Isolate is derived from sweet Irish milk given from Truly Grass-Fed™ cows who spend 95% of their time roaming freely and feasting upon the delicious green grasses of the breathtaking Irish countryside.

Along with our original Unflavored Protein Powder, we just released our TWO NEW FLAVORS, Rich Chocolate Malt and Creamy Vanilla. These tasty new flavors also contain L-Glutamine for increased gut-healthy and muscle building benefits.

Our protein powder is also non-GMO, rBST free, lactose free, soy free, gluten free. It is low sugar (or no sugar) and contains no added sugar, and no sugar alcohols.

It’s also keto-friendly, lectin free, and low FODMAP!

You can now choose your favorite flavor to blend with your morning or afternoon shake or smoothie!

Leave a Comment

Your email address will not be published.

    Shopping Cart
    Your cart is emptyReturn to Shop
      Calculate Shipping

      How are my Protein Bars Shipped?

      MariGold Protein Bars
      For destinations within the contiguous U.S. – orders totaling $75 or more (before tax) ship free.

      Orders below $75 ship for $9.99 (2-5 Day Priority Shipping).
      Your MariGold Protein Bars will be shipped with ice and super chilled before being sent to you. We also make every bar to order so they’re incredibly fresh when they are shipped.
      Be aware that it is normal for the ice pack to melt during shipping.
      The ice pack and special liner will keep your bars chilled during their journey to you.
      If your bars are not still cool when they arrive we want you to know that they are perfectly safe to eat.

      Even the most perishable bar we sell has a 14 day un-refrigerated shelf life.

      Please visit our FAQ page for more information.
      Send this to a friend