7 Muscle-Building Protein Shakes

Switch up your nutritional routine and step out of the mundane with these fresh takes on shakes.

Looking for a new muscle-building shake to jump-start your nutrition plan? Bypass the basic "add water and mix" shakes, and pack some serious power and flavor into your protein with these simple but delicious recipes.

These great treats come straight from the elite athletes of Team MuscleTech, and they're sure to breathe new life into any tired protein routine. Try any of these recommended recipes, or alter them slightly to create your own unique spin on athlete-tested favorites.

1

Pumpkin Spice Smoothie

To prepare her perfect shake, IFBB figure pro Elissa Martis adds some cacao powder to the mix. The benefits are twofold: the added cacao enhances taste and delivers healthy antioxidant power. If you want a lean shake that'll keep you burning fat for hours to come, this is a great go-to recipe!



Ingredients

Carob/cocoa powder 1 tbsp


Pumpkin 1/4 cup


Spinach 1 cup (or 1 scoop greens powder)


Water 8 oz.


Ice


Pumpkin spice to taste


Toffee-flavored Stevia to taste



Directions
  1. Place all ingredients in a blender and pulse blend until desired consistency is reached.


Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 217
Fat 2 g
Carbs 24 g
Protein 29 g

2

Chocolate Peanut Butter Smoothie

When he's looking to stack on the mass, team MuscleTech athlete Jesse Hobbs likes to balance his shakes by adding healthy fats, energy-boosting carbs, and a little extra protein. With a quick prep time of 2-3 minutes, the simplicity of this shake means there's no excuse not to fuel your body right.



Ingredients

Water 8 oz.


Ice 1/4 cup


Natural peanut butter 2 tbsp


Banana 1


Greek yogurt 1/4 cup



Directions
  1. Place all ingredients in a blender. Pulse blend until desired consistency is reached. Serve immediately.


Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 627
Fat 20 g
Carbs 47 g
Protein 61 g

3

Nuts for Chocolate Smoothie

NPC bikini athlete Katie Miller likes to make sure her protein smoothies meet her macros. To keep her shakes low in carbs, moderate in fat, and high in protein and taste, she customizes them. Her secret ingredient: cashew milk. Just a small amount allows her to keep her lactose intake down while still achieving that creamy consistency she craves.



Ingredients

PB2 1 tbsp


Ice 1/4 cup


Cashew milk 4-8 oz. unsweetened (adjust depending on preferred thickness)



Directions
  1. Place the protein powder, PB2, and milk in a blender. Blend well.
  2. Add in ice cubes and pulse until desired consistency is reached.


Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 178
Fat 4.5 g
Carbs 8 g
Protein 28 g

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4

The Angry Bruce Banner Smoothie

Help bring the fictional, superhuman strength of Bruce Banner—aka the Incredible Hulk—to life with this shake. It's a favorite of trainer Ed Honn, who uses it as his morning breakfast shake. "The balanced mix of complex carbohydrates, healthy fats, and lean protein are just what I need to stay energized for the day ahead," he says. When you're on the road, far from home, or just having a jam-packed day, this shake can also be used as a meal replacement.



Ingredients

Baby spinach 1 cup


Quaker oats (ground up in a blender) 1/2 cup


Fresh berries of choice 1 handful


Almond butter 1 tbsp


Unsweetened almond milk 6-8 oz.



Directions
  1. Place all the ingredients in a blender. Pulse blend until the desired consistency is reached.


Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 495
Fat 14 g
Carbs 32 g
Protein 61 g

5

Orange Cream Smoothie

When it comes to his protein shakes, fitness model Jimmy Everett goes gourmet. After all, why have a plain old shake when you can have a guilt-free milkshake? Made with "fit" ice cream, this shake takes clean indulgence to a whole new level. Whip this recipe up to keep sweet-tooth cravings at bay. Not a fan of orange and vanilla? Change up the flavor profile and create the clean, frothy shake of your dreams.



Ingredients

Artic Zero Orange Dream ice cream 2 scoops


Vanilla almond or coconut milk 16 oz.


Sugar-free whipped cream to top


Orange zest to top



Directions
  1. Blend the protein powder, ice cream, and milk together.
  2. Pour the mixture into a tall glass, and top with whipped cream and orange zest.


Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 300
Fat 11.5 g
Carbs 22 g
Protein 30 g

6

Peanut Butter Cup Bliss Smoothie

When creating her favorite protein shake, personal trainer Lindsay Cappotelli tries to recreate the taste of a Reese's peanut butter cup. This chocolate and peanut butter combo is a great lower-carb option that fits well into just about any diet plan!



Ingredients

Unsweetened almond milk 4 oz.


Peanut butter (or powdered peanut butter if preferred) 1 tbsp



Directions
  1. Place all ingredients in a blender. Blend until desired consistency is reached.


Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 245
Fat 10.5 g
Carbs 6 g
Protein 29 g

7

Green Machine Smoothie

To start her day off right, fitness competitor Danielle Beausoleil turns to a well-balanced shake that gives her the protein, antioxidants, fiber, healthy fats, and energizing carbs she needs to forge through the day ahead. Her recipe takes nutrition to a new level by incorporating both greens and super fruits to pack as much of a nutritional punch as possible into one cup.



Ingredients

Chia seeds 1/2 tsp


Whole egg 1


Egg whites 2


Spinach (frozen or fresh) 1 cup


Fresh ginger (chopped or grated) 1 tsp


Greens supplement (or spirulina, wheat grass, and chlorella powder)


Superfruit powder


Water 8 oz.


Almond milk 4 oz.



Cinnamon 1/2 tsp


Fresh mint to taste



Directions
  1. Place all ingredients in a blender and blend until desired consistency is reached.
  2. Customize as desired. Additions such as peanut butter, lemon juice, and flaxseeds can all help to personalize a shake.


Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 221
Fat 8 g
Carbs 4 g
Protein 33.5 g

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