How Much Do You Whey?: Get the Scoop on the Best Protein Shake Recipes

By Amanda Gabriel
Elm Staff Writer

Protein shakes are a great way to fuel your body post-workout. The best way to consume protein is through solid foods, but getting around 45-56 grams into your diet each day can prove challenging, which is why a quick shake is an easy way to meet your goals. Protein is not only used in muscle repair, but it is also used to manufacture enzymes, cellular messengers, nucleic acids, and immune system components. Therefore, adequate levels of protein are paramount for maintaining a healthy body as well as repairing muscles after a workout. Some protein powders have a weird taste, but blending them with other healthy ingredients can help to mask this problem. Below are four of the shake recipes I have tried over the last week and my thoughts on them.

Soy Almond Shake (vegan) Soy almond
– 1 scoop whey protein powder
– 1 cup light soy milk
– 1 small handful of almonds
– 1 tsp sugar-free maple syrup
– 3 drops vanilla extract
– 1 handful of ice

I enjoyed the maple and vanilla taste of this shake, and I was not able to taste the protein. The consistency was thin and more like a juice. Adding a banana to the mix would help with this.

Wild Berry Shake Wild Berry
– 2 scoops whey protein
– 1 handful of raspberries
– 5 strawberries
– ½ cup blueberries
– 2 cups of milk
– 1 handful of ice

The wild berry shake was my favorite—it tasted like ice cream. I used frozen berries to make it thicker, and the berries make you feel like you are eating a dessert.

Peanut Butter Banana Shake Peanut butter
– 1 scoop whey protein
– 1 handful of almonds
– 1 tbsp peanut butter
– 1 cup milk
– ½ banana
– 1 tbsp honey
– 1 handful of ice

The peanut butter shake was another success. If you are a peanut butter lover, this option is perfect for you, and it would taste even better if you added a little cocoa powder or used chocolate protein instead of whey. Pineapple

Pineapple Power Shake
– 1 scoop protein
– 1 cup pineapple juice
– 3 strawberries
– 1 banana
– 1 tbsp Greek Yogurt

The Greek yogurt made the shake extra creamy and the sweetness of the pineapple juice instantly gave me more energy. The pineapple power shake almost reminded me of a tropical smoothie.

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