Recipes

22 Protein Shake & Smoothie Recipes For Muscle Building

Whether you’re looking to pack on some muscle or slim down to fit into your favourite jeans again, make these protein shake recipes to complement your protein powder, maximise flavour and boost results.

You’ll find delicious breakfasts and meal-replacement protein smoothies, boosting pre- and post-workout protein shakes, and great-tasting plant-based protein shake recipes to help you power through your days.

 

BREAKFAST PROTEIN SMOOTHIES AND SHAKES

1. Coffee & Cacao


coffee breakfast shakeThis coffee and cacao breakfast shake has the perfect blend of protein, carbs and fats with a coffee wake-up kick. Try Vegan Blend in Chocolate Smooth for a plant-based twist.

Simply blend all ingredients and serve over ice.

Check out the full recipe.


2. Wake-Up Matcha Whey Smoothie


matcha smoothieWith the bittersweet matcha whey protein in combination with spicy root ginger and fresh sweet peaches, this smoothie was made to make you feel revitalised all morning.

  • 1 Scoop (25g) Matcha Whey Protein
  • 2 medium-sized peaches
  • ½ thumb root ginger (grated)
  • 75ml milk (of choice)

Chop the peaches and place into blender, along with matcha whey, ginger and milk and blend until smooth.

Check out the full recipe.


3. Dates, Oats & Chia Seeds


vegan smoothieThis breakfast smoothie makes the perfect make-ahead breakfast for those mornings when you just can’t deal. Make vegan or non-vegan.

Simply add all ingredients to the blender and process until smooth. Pour into a glass or shaker and top with a couple of extra dates and nuts if you’re feeling fancy.

Check out the full recipe.


4. Superfood Green Smoothie


Revitalise your morning regime with this awakening, balancing, and hydrating superfood smoothie – brimming with everything you need to get started for the day.

  • 1 scoop Revitalising Superfood Blend
  • 200ml coconut water
  • 1 apple
  • 2 carrots
  • ½ cucumber
  • 2 celery stalks
  • ½ lemon (juice)
  • Handful ice cubes

Simply blend all ingredients together and serve.

Check out the full recipe.


5. Vanilla Raspberry


meal replacement shakeTry this meal replacement shake for a nutritionally balanced, ultra-convenient way to help you stick to your healthy eating plan.

Simply place all ingredients into a blender and process until creamy and smooth.

Check out the full recipe.


 

PRE-WORKOUT PROTEIN SHAKES

6. Energising Peach


pre workout shakeMake your own homemade pre-workout shake to boost your energy and maximise your performance with just a few simple ingredients.

Simply blend all ingredients together until smooth. Drink 60-90 minutes before your workout.

Check out the full recipe.


 

POST-WORKOUT SHAKE RECIPES

7. Banana Vanilla


post workout shakeThere are lots of other supplements to take advantage of to power through your workouts, reduce your recovery time and maximise your gains.

Simply place all ingredients in a blender and process until smooth. Consume within 1 hour of your workout for maximum benefits.

Check out the full recipe.


8. Salted Caramel


salted caramelWith salted caramel flavouring, this shake tastes delicious and is full of the good stuff, including a hefty 38g of protein, good sources of fat and simple and complex carbohydrates.

Simply blend all ingredients together until smooth and enjoy.

Check out the full recipe.


9. Mint Chocolate


mint chocolate protein shake

This shake makes a delicious post-workout treat that tastes like mint chocolate chip ice cream.

Simply blend all ingredients together and drink straight after your workout.


10. Creamy Raspberry Blast


raspberry protein smoothieThis raspberry protein smoothie is super-creamy from the yoghurt and banana.

  • 100g frozen raspberries
  • 250ml skimmed milk
  • 2 tbsp. quark or Greek yogurt
  • 1/2 banana
  • 1 scoop Raspberry Impact Whey Protein

Simply add all ingredients to a blender and blend until smooth.

Check out the full recipe.


11. Strawberry Mint


strawberry mintThis Shake is perfect for a creamy shake after a hard workout, or simply to maintain your protein levels and keep your sweet cravings at bay.

Simply place all ingredients in a blender and blitz until smooth. Add a little honey after a tough workout for glycogen replenishment.

Check out the full recipe.


12. Honey Banana


honey bananaShake yourself together with this honey and banana blend. Packed with vitamin A, iron, potassium, fibre and phosphorus.

Blend all ingredients together and serve. For an extra boost sprinkle some additional bee pollen or add a few raw cacao nibs on top.

Check out the full recipe.


13. Kiwi, Lime & Strawberry


kiwi strawberry smoothieThis strawberry protein smoothie is packed with protein and bursting with vitamins and minerals – perfect for after a workout or for a filling breakfast.

Peel the kiwi fruit using a knife, then add all ingredients to a blender and process until smooth.

Check out the full recipe.


14. Vanilla Creme Frappe


protein frappeThe key ingredients to make your frappe thick and creamy are whey protein, milk and ice, while the ginger and cinnamon give it a spicy kick.

First, blend whey protein, ground ginger/fresh ginger, cinnamon, milk and ice cubes and process until slushy. Drizzle syrup around the sides of the glass or shaker and pour the mixture into the glass.

Check out the full recipe.


 

VEGAN SHAKES AND SMOOTHIES

15. Coconut & Cinnamon


coconut cinnamonFind your Zen and make yourself feel well with this plant-powered, hydrating post-workout smoothie – packed with protein and antioxidants.

Simply blend all ingredients together and serve.

Check out the full recipe.


16. Toffee Popcorn Sundae Smoothie


toffee pea protein smoothieThis pea protein sundae smoothie is perfect for after a hard workout, with a plant-powered boost of protein and carbs.

Simply blend all ingredients except popcorn and process until smooth. Top with extra cinnamon and the popcorn.


17. Blueberry Banana Swirl


pea protein smoothieSweet, thick and packed with vegan protein – this soft-serve tastes just like a dessert.

Blend together pea protein, blueberries and milk until smooth, then pour into the glass halfway. Then blend together the banana and yoghurt, then layer on top of the blueberry mixture. Swirl the layers together using a spoon, top with a few extra blueberries.


18. Chocolate, Banana & Blueberry


vegan shakeGain the most from your recovery period with this delicious post-workout smoothie. Bananas and blueberries are perfect for energy replenishment after a hard workout.

Simply blend all ingredients until smooth and consume straight after a workout for maximum benefits.

Check out the full recipe.


 

BCAA SHAKE RECIPES

19. Peach Mango BCAA Mojito Mocktail


bcaa mocktailTeetotal? Designated driver? Just looking after your health? Whatever your reason for not wanting a tipple, we’ve got the perfect solution – BCAA mocktails.

  • 2 scoops (5g) BCAA powder (Peach Mango flavour)
  • 10 mint leaves
  • ¼ mango (cut into chunks)
  • ½ fresh lime (cut into 4 wedges)
  • Large handful crushed ice
  • Dash soda water

Check out the full recipe.


20. Strawberry BCAA Slushies


BCAA slushiesThese BCAA slushies are super easy and make the perfect refreshing drink pre- or post-workout, or even throughout the whole day.

  • 8 scoops Peach Tea BCAA
  • 10 strawberries, plus extra to decorate
  • 1 lime (juice)
  • 75ml water
  • 3 large handfuls ice

Check out the full recipe.


21. Watermelon BCCA Slushies


watermelon bcaa slushyThis watermelon slushy is super-refreshing and packs a powerful and nutritious punch. Watermelon has great levels of vitamin A, B6 and C.

  • 2 scoops Watermelon BCAA
  • 150g frozen watermelon
  • 500ml coconut water
  • Squeeze of lime juice

Simply process together all the ingredients using a blender until slushy. Serve in two glasses and enjoy.


22. Blueberry Bomb BCAA Smoothie


blueberry bombBlueberries are jam-packed with antioxidants and vitamins. With the addition of BCAAs, this smoothie packs an amino acid boost that’s full of flavour and utterly refreshing.

  • 150g frozen blueberries
  • 500ml fizzy water
  • 1 scoop Berry Blast BCAA
  • Handful ice cubes

Blend together all the ingredients and serve in two glasses with ice.


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Jennifer Blow

Jennifer Blow

Qualified Nutritionist

Jennifer is our qualified AfN nutritionist, inspiring you with her tried-and-tested recipes and handy food hacks. She loves hill walking and cycling, loathes bad science, and loves proving healthy eating doesn’t equal plain, boring, and a lifetime of hunger.


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