The title of this article has nothing to do with baking. It’s all about how to make a protein shake. I really just wanted a “Talladega Nights” reference. So now that’s out of the way…
I really enjoy sitting down at a table, uninterrupted for 20 to 30 minutes to enjoy a meal. During this time I try my best to eat slowly, mindfully, and to really enjoy the flavors of a meal I’ve prepared at home or am eating out at a restaurant.
With my current schedule, this can be rather difficult. I’m on my feet most of the day with limited breaks…10 to 20 minutes tops. Because of this, I’ve had to come up with ways to stay on my nutrition game without having to shovel food down my throat like Kobayashi at Nathan’s hotdog eating contest.
So I’ve started doing more shakes. I still prefer eating real food when possible but I’ve come up with some pretty dope shakes that are providing me with a ton of nutrients, healthy calories, and taste pretty darn good if I do say so myself.
And to be honest… sometimes I just don’t feel like friggin cooking something and this is a really easy, healthy, and time-saving strategy for getting in quality calories.
There’s a lot of poorly made ready-to-drink shakes out there that I wish I could pile up in a large Baseball stadium and set fire to like the day disco died (I actually like disco but let’s not tell anyone).
But instead of doing that and getting arrested, I’ve decided to write this short little diddy of a post that includes my personal shake recipe and how you can create your own delicious protein shakes in no time at all.
Oh… I should note. My recipe does not include a banana. There’s something weird about them that rubs me the wrong way… this just got kinda sexual, didn’t it… I digress. They look weird, taste weird, and have a weird texture that just doesn’t jive with me. So if you’re hoping to see a recipe with a banana in it… you’re shit out of luck my friend.
One more thing. If you make it all the way to the bottom of the article you win a prize. Seriously, make it down there and see what’s waiting for you.
How to make a protein shake: What you will need.
A good blender. Personally, I like ninjas… the blender and the people.
A pointer finger. Sometimes I like to switch this up and go with my thumb, middle, or ring finger. Every Sunday I use my pinger finger so it doesn’t feel neglected. You’ll use one or all of these fingers if you’re feeling frisky to press a button.
Below is the secret formula for creating what I like to call “All Day Shakes”. These shakes can be used as meal replacements for breakfast, lunch, and dinner. Or post-workout if you prefer.
STEP 1: ICE ICE BABY
- Use 1-4 cubes for a thin, chilled shake
- Use 5-10 cubes for thicker, pudding-like consistency shake
STEP 2: FRUIT
I like blueberries and strawberries.
- Serving size: 1 fist-sized serving
STEP 3: VEGGIES (maybe)
Some of you just made a weird face. But yes! I want you to include veggies in your shakes. Spinach and celery work great. You’ll barely be able to taste them. I also recommend picking up a greens powder like this or this one and adding in a scoop if you prefer not to blend in veggies.
- Serving size: 1-2 scoops of powder or 1-2 fists of veggies
STEP 4: PROTEIN FOR THE WIN
- Add 1 or 2 scoops of a protein powder of your choice. I like this one.
STEP 5: SELECT A NUT SEED OR OTHER HEALTHY FAT
I like using coconut oil, almond butter, or MCT oil but there are many options. Choose a healthy fat from your real food chart and run with that. Nuts and seeds work great as well… oh, and so does avocado.
- Serving size: 1 tablespoon of oil or 1 small handful of nuts and seeds
STEP 6: POUR IN SOME LIQUID DREAM
The amount is up to you but usually, 8 to 16 ounces works best. It just depends on your preference of consistency for your shake.
- water
- green tea
- unsweetened almond, rice, hemp, or coconut milk
- Coffee if you need a little pep in your step
Just no beer, hard liquor, or wine… sorry.
STEP 7: TOP IT OFF WITH A LIL SUM’N SUM’N
This is totally optional but it’s a nice way to compliment your shake.
- shaved dark chocolate
- ground coffee beans
- cinnamon
- vanilla extract
- chia seeds
- Himalayan sea salt
- gummy bears… (tricked you) don’t use gummy bears.
How to make a protein shake: Recipes to get you started
Below are a few recipes to get you started dominating your shake game. Let me know in the comments below if you try any.
Blueberry lean muscle shake
Ingredients:
- 1-4 ice cubes
- ½-1 cup blueberries
- 1 cup spinach
- 1-2 scoops of vanilla protein powder
- 1 tablespoon coconut oil (or other healthy fat)
- 2 tablespoons raw cashews
- 1 cup unsweetened almond milk
- 1 tsp vanilla extract
- cinnamon to taste
Crunchy Nut Shake (I know what you’re thinking… grow up you)
Ingredients:
- 1-4 ice cubes
- ½-1 cup strawberries
- 1 cup chopped celery
- 1-2 scoops of chocolate protein powder
- 1 tablespoon coconut oil (or other healthy fat)
- 1 tablespoon raw almond butter
- 1 cup unsweetened almond milk
Avocado Delight Shake
Ingredients:
- 1 whole avocado
- 1 cup full-fat coconut milk (in a can)
- 1 tsp raw honey
- 1/2 tsp of ground vanilla beans
- 1 scoop protein of choice (egg, whey, hemp etc)
Blueberry Pumpkin Pie Shake
Ingredients:
- 1 cup unsweetened almond milk
- ½ cup pureed pumpkin
- ½ cup frozen blueberries
- 1 tablespoon cashew butter
- 1-2 scoops of protein powder
- cinnamon to taste
- nutmeg to taste
Almond Coconut Shake
Ingredients:
- 1-2 scoops of chocolate protein powder
- 8-12 ounces water
- 1 serving of greens supplement or veggies of choice (celery, spinach, kale, etc…)
- 2 tablespoons raw almonds
- 2 tablespoons unsweetened coconut or coconut flakes
- ½ tsp almond or vanilla extract
- 1-4 cubes of ice
Girl Scout Thin Mint Shake
Ingredients:
- 8-12 ounces of water
- 1-2 scoops of chocolate protein powder
- 1 tablespoon coconut oil or healthy fat
- 1-2 tsp raw cocoa powder or 1 square of 85%-100% dark chocolate
- 2 drops mint extract
- 1 serving of a greens supplement or favorite veggie (celery, kale, spinach)
- 5 raw pecans
JUSTIN’S SUPER SIMPLE AND EXTREMELY BORING, “SHAKE SHAKE SHAKE… SHAKE SHAKE SHAKE… SHAKE YO BOOTY.”
Ingredients:
- 4 ounces of canned coconut milk
- 4 ounces of water
- 4 ice cubes
- 1 scoop grass-fed bourbon vanilla protein powder
- 1 tablespoon coconut oil or healthy fat
- 1 tablespoon chia seeds
- 1 scoop athletic greens
- 4-6 strawberries
- 1-2 dashes of cinnamon
Blend and enjoy!
How to make a protein shake: More recipes that are not mine
There are tons of excellent shake recipe resources out there. Below are a few of my favorite recipe books and a great infographic from PN.
- Todally primal smoothies
- Paleo smoothies
- Precision Nutrition: How and why to make a super shake
How to make a protein shake: Do you have to use whey protein powder?
I often get asked if whey protein is the best option for a protein shake. To be honest, this is totally up to you. There’s a number of proteins from different sources that can be used in protein shakes, some of which are:
Casein – another milk protein, which means that lacto-vegetarians and people with milk-related allergies should avoid it. It’s popular because of its slow absorption rate, and it’s used mostly by bodybuilders before going to bed. Still, it might be less efficient than whey, and it’s certainly more allergenic than whey.
Egg-white protein – a great source of protein, it’s highly bioavailable – which means that the proteins you take in with it can actually be very well used by your body. It’s a great protein for people with autoimmune diseases who can’t use whey protein, although people who are allergic to egg whites should skip it.
Vegetarian-friendly proteins – pea, rice, and hemp protein are made of vegetables, but they are not as efficient as the proteins you get from animals, and they tend to be more expensive.
You may want to play around and try various types. You may find that your body feels better and digest certain powders better than others.
Well, that’s a wrap. I’d love to hear from you. Do you have a protein shake recipe that you use often? Share in the comments below.
Justin
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Congrats. You made it all the way to the bottom. You win a free infographic.
Photo: Smoothie