Here are a few recipes for awesome protein shakes and smoothies that are tasty, healthy and nutritious. Always remember that a proper nutrition plan is key to your bodybuilding and fitness workouts.
Orange Julius Protein Shake
Protein Blend
1 cup orange juice
1/2 cup milk
1/4 cup heavy cream
1 teaspoon vanilla
1 scoop vanilla whey powder
6 to 8 ice cubes
Optional: Add egg yolk for extra protein and richness
Directions: Blend all ingredients before adding ice. Serve immediately.
Peanut Butter Banana 'n' Honey (High Calorie)
1 banana
2 tablespoons crunchy peanut butter (with hand-blended oil, like Adams brand)
1 to 2 tablespoons honey
1 cup whole milk
2 scoops protein of choice (vanilla is good)
6 ice cubes
Optional: Make it chocolate banana by adding 1/2 teaspoon of cocoa powder and using chocolate flavored whey
Directions: Add milk and honey to blender and blend; add protein and blend until smooth. Add room temperature banana in chunks, plus peanut butter and blend well.
Kiwi Strawberry Smoothie
2 kiwi's skinned and sliced
6 frozen strawberries
1/2 cup white grape juice
1/2 cup yogurt, plain
1 scoop tropical type whey protein
5 ice cubes
Directions: Add fruit and blend; then blend in yogurt and add white grape and combine well. Add whey protein, blend again and then finish with ice for consistency desired.
Exotic Mango Smoothie
1 scoop tropical flavor protein (Max Muscle pineapple or mango, or other) or vanilla
1 large mango diced and chilled
1 banana
1/2 cup Russian whole milk yogurt + 1 tsp vanilla (or 1/2 cup vanilla ice cream)
3/4 cup orange juice
1/2 teaspoon cardamom or cinnamon
6 ice cubes
Directions: Blend OJ, yogurt, banana until mixed. Add ice cubes, mango and continue blending. Add cinnamon or cardamom - it's amazing!
Berry Blast 'n' Banana
1/2 cup red raspberries
1/2 cup strawberries (frozen)
4-6 blackberries - fresh
1/2 cup yogurt
1 banana
1 teaspoon vanilla
Whey protein vanilla
1/2 cup ice
Directions: Blend yogurt with blackberries and raspberries. Before adding ice, push through sieve (sifter) to rid the mix of blackberry and raspberry seeds. Put back in blender, add protein, banana and ice and blend.
Strawberry Soy or Rice Milk Shake
6 to 8 fresh strawberries
1 cup soy milk or rice milk
1/2 cup strawberry yogurt or soy ice cream (any flavor you like)
6 ice cubes
Soy protein (or whey)
Directions: Add milk type you're using, and blend with protein. Add yogurt and berries and blend. Add ice cubes and froth.
Orchard Fruit Smoothie
8 fresh cherries, pitted
5 slices of nectarine or peach (fresh w/ juice)
1/2 banana
1 cup milk (nonfat to 2 percent)
1 scoop vanilla whey or non-flavored plain whey protein
Directions: Blend the fresh cherries and nectarine with milk, add banana, whey and finish with strawberries to make shake iced.
Chocolate Banana
1 to 1.5 bananas frozen and cut into chunks
2 tablespoons of favorite chocolate syrup or melted semi-sweet chunks
1/2 cup yogurt or 1 scoop vanilla bean ice cream (if not on diet)
1 cup milk
1 to 2 scoops chocolate or vanilla whey protein
Directions: Combine chocolate with milk until combined; add ice cream, whey and blend. Add banana chunks and blend until they make a frozen frothy treat.
Dieter's Fruity Whey Protein Smoothie Recipe
1 banana cut into chucks
1 or 2 scoops of whey protein( according to the brand)
3 large strawberries
1/4 cup blueberries
1/2 of skim milk
1/2 cup ice
1/2 cup of yogurt
Directions: Blend the banana with the milk, ice, protein and yogurt until a slushy texture is formed. Add the strawberries and blueberries and blend till slushy. Blending the fruit last will keep it suspended in ice and fresh.
Trail Mix Smoothie
1/4 cup almonds
1/2 cup raisins
1 banana cut into chucks
1 or 2 scoops of whey protein( according to the brand)
1/2 cup milk + 1/2 cup plain or peach yogurt
1/2 cup ice cubes
Directions: Blend almonds in food processor or grinder until dust or small chunks. Add raisins and blend until very well chopped. Next, add banana, whey protein, milk, and ice cubes until a smooth texture is formed. Make sure the almonds and raisins are well blending.
Coffee Boost Smoothie
1 cup of coffee chilled
1 tsp of sugar, honey, or chocolate syrup( to flavor to yoru liking)
1 banana cut into chunks
1/2 cup of whole milk
Starbucks Coffee Smoothie Recipe
1 bottle of Starbucks Coffee drink
1 banana cut into chunks
1/2 cup vanilla or coffee ice cream + 1 scoop whey (or use yogurt and whey if dieting)
6 ice cubes
Directions: Blend coffee with whey protein, then add ice cream, and banana until well blended. 1 cup of milk may also be added with ice cubes for a slushy texture. Because Starbucks Coffee bottled drinks are sweetened, don't add more.
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