Healthy and Nutritious Protein Shake and Smoothie Recipes

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

\"Smoothie Recipe\"

• 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

Healthy and Nutritious Protein Shake and Smoothie Recipes

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.

Healthy and Nutritious Protein Shake and Smoothie Recipes

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Protein Smoothie Recipe For Building Muscles

Drinking smoothies is healthy and nutritious but you can add different protein powders to boost your energy and build your muscles. Protein smoothies are a good source of protein without the fats and carbohydrates usually associated with eating protein rich foods. If you do not have time to cook, a protein smoothie recipe for building muscles will do just as well and will be of great help to you.

Here is one recipe you will surely enjoy aside from the rich protein source it will provide for your muscles:

\"Smoothie Recipe\"

Ingredients:
1 banana (chilled)
1 cup of non-fat milk
1/2 cup of yogurt
1 tablespoon of protein powder (check on recommended dose based on age, weight and activity level)

Protein Smoothie Recipe For Building Muscles

Procedure:
1. Blend the chilled banana and non-fat milk on high speed for at least 30 seconds.
2. Add in the yogurt and blend for another 30 seconds.
3. Add in the protein powder and blend for another 30 seconds on high speed.
4. Chill if desired before drinking.

There are other rich sources of protein you can add to make your protein smoothie such as:

· Soy milk can add more protein to your smoothie.
· Nut milks such as almonds and peanuts will give a rich flavor and aroma to your smoothies.
· Silken tofu will not only pack your smoothie with protein but will also make your smoothie smooth and creamy. To add silken tofu to your smoothie use the same amount of tofu and fruit for best results. You can also substitute tofu for recipes which calls for yogurt.
· Nut butters such as peanut butter, almond butter or cashew butter contain the requisite protein and fatty acids that are essentially for building muscles and boosting your energy. Adding any nut butter to a frozen banana will make a delicious and protein rich smoothie.
· Rice milk and hemp are also good protein enhancers to your smoothie.
· Cocoa powder will also make a sweet chocolaty protein rich drink.
· Tahini paste will definitely increase the protein content of your smoothie. Just add a spoonful to your mix for a tasty drink.
· Quinoa is a kind of spinach plant that is full of protein and when added to your smoothie especially if your recipe contains soy in it will make a complete drink.

Using other rich sources of proteins for your smoothie will be beneficial if you are a vegetarian or non-meat eater because you will be able to get the protein requirements your body needs with the use of natural and fresh ingredients.

Protein Smoothie Recipe For Building Muscles

Make your own protein smoothie recipe to build your muscles. Find a protein smoothie recipe that is best for you by clicking on this link.

High Protein Breakfast Smoothie Recipes

Most people skip breakfast and that's a huge mistake. Not only do you need breakfast to help recover from your lack of food during the night but you also need to get incoming nutrients in your body to help your hormones. So while I understand that people are busy and you may not have the time to make a healthy breakfast and sit down, you do have a few minutes to make some great, healthy smoothies. Here's a bunch of recipes.

1 chopped frozen banana
1/2 c. plain yogurt
1/2 c. milk of choice
4 chopped dates (rehydrated, if necessary to make them soft)
1 tbsp. nut butter

\"Smoothie Recipe\"

1 cup vanilla yogurt
1 cup 2 percent milk
1 medium banana
2 tablespoons wheat germs
2 tablespoons protein powder

High Protein Breakfast Smoothie Recipes

1 banana
6 strawberries
1 kiwi
1/2 cup vanilla frozen yogurt
3/4 cup pineapple and orange juice blend

- 1 banana, cut in chunks
- 1 cup grapes
- 1 (6 ounce) tub vanilla yogurt
- 1/2 apple, cored and chopped
- 1 1/2 cups fresh spinach leaves
- 1 banana

- 1 1/4 cups sliced fresh strawberries
- 10 whole almonds
- 2 tablespoons water
- 1 cup ice cubes
- 3 tablespoons chocolate flavored protein powder
- 1 1/2 cups vanilla yogurt
- 2 bananas, cut up

- 1/2 cup frozen strawberries
- 2 tablespoons wheat germ
- 1 tablespoon honey
- 1 banana
- 1/8 cup peanut butter
- 1/2 cup soy milk
- 2 tablespoons honey

- 1 banana, cut in chunks
- 1 cup grapes
- 1 (6 ounce) tub vanilla yogurt
- 1/2 apple, cored and chopped
- 1 1/2 cups fresh spinach leaves
- 1 cup nonfat yogurt
- 1 cup nonfat milk

- 1 cup (packed) pitted Medjool dates (about 9 ounces)
- 1/2 teaspoon vanilla extract
- 2 cups ice cubes

So those are a few fantastic breakfast smoothies. Want to make your own? It's simple really, you have to have whey protein and non-fat yogurt as your base or else the fruits won't do anything to fill you up or provide any type of a meal. So make sure that you pick a few different fruits that taste well alone, if they don't taste good on their own then they aren't going to taste good in a smoothie. You can use water or non-fat milk, either will do the job for a high protein breakfast smoothie

High Protein Breakfast Smoothie Recipes

Visit Jimmy's website for a free high protein breakfast smoothies guide

High Protein Breakfast Smoothie Recipes

Most people skip breakfast and that's a huge mistake. Not only do you need breakfast to help recover from your lack of food during the night but you also need to get incoming nutrients in your body to help your hormones. So while I understand that people are busy and you may not have the time to make a healthy breakfast and sit down, you do have a few minutes to make some great, healthy smoothies. Here's a bunch of recipes.

1 chopped frozen banana
1/2 c. plain yogurt
1/2 c. milk of choice
4 chopped dates (rehydrated, if necessary to make them soft)
1 tbsp. nut butter

\"Smoothie Recipe\"

1 cup vanilla yogurt
1 cup 2 percent milk
1 medium banana
2 tablespoons wheat germs
2 tablespoons protein powder

1 banana
6 strawberries
1 kiwi
1/2 cup vanilla frozen yogurt
3/4 cup pineapple and orange juice blend

- 1 banana, cut in chunks
- 1 cup grapes
- 1 (6 ounce) tub vanilla yogurt
- 1/2 apple, cored and chopped
- 1 1/2 cups fresh spinach leaves
- 1 banana

- 1 1/4 cups sliced fresh strawberries
- 10 whole almonds
- 2 tablespoons water
- 1 cup ice cubes
- 3 tablespoons chocolate flavored protein powder
- 1 1/2 cups vanilla yogurt
- 2 bananas, cut up

- 1/2 cup frozen strawberries
- 2 tablespoons wheat germ
- 1 tablespoon honey
- 1 banana
- 1/8 cup peanut butter
- 1/2 cup soy milk
- 2 tablespoons honey

- 1 banana, cut in chunks
- 1 cup grapes
- 1 (6 ounce) tub vanilla yogurt
- 1/2 apple, cored and chopped
- 1 1/2 cups fresh spinach leaves
- 1 cup nonfat yogurt
- 1 cup nonfat milk

- 1 cup (packed) pitted Medjool dates (about 9 ounces)
- 1/2 teaspoon vanilla extract
- 2 cups ice cubes

So those are a few fantastic breakfast smoothies. Want to make your own? It's simple really, you have to have whey protein and non-fat yogurt as your base or else the fruits won't do anything to fill you up or provide any type of a meal. So make sure that you pick a few different fruits that taste well alone, if they don't taste good on their own then they aren't going to taste good in a smoothie. You can use water or non-fat milk, either will do the job for a high protein breakfast smoothie

High Protein Breakfast Smoothie Recipes

Visit Jimmy's website for a free high protein breakfast smoothies guide

List of High Protein Foods

High protein foods are great for packing on extra muscle. To make sure that your diet is filled with muscle-building proteins, it is extremely important to consider which high protein foods you should consume during your daily eating routine. To help you select the best high protein foods for your diet, we've compiled a list of some of the most protein-packed foods that you can find in your average grocery store.

You will notice that the list covers a broad variety of high protein foods. This was done intentionally so that you can compare food types and have more options to add to your daily meals.

Smoothies

The list:

(all nutrition estimates are based on standard single servings)

Peanut butter (2 tbsp)

Protein- 8 g

Calories- 188

Fat- 16 g

Raw almonds (19 pieces)

Protein- 7 g

Calories- 180

Fat- 14 g

Almond butter (1 tbsp)

Protein- 2 g

Calories- 101

Fat- 9 g

Skinless chicken breast (1 cup)

Protein- 38 g

Calories- 258

Fat- 10.4

Ground beef (90% lean, 3 oz)

Protein- 23 g

Calories- 182

Fat- 9 g

Ground turkey (3 oz)

Protein- 22 g

Calories- 193

Fat- 11 g

Salmon (half fillet)

Protein- 39 g

Calories- 367

Fat- 22 g

Tuna (canned, 1 cup)

Protein- 39 g

Calories- 179

Fat- 1 g

Deli turkey (1 oz)

Protein- 4 g

Calories- 31

Fat- 1 g

Findings:

High protein foods vary substantially in protein, fat, and calorie content per serving. Some of the best high protein foods have high fat counts; however, it is important to consider that not all fats are bad for you, and some can be very beneficial to your diet- even if weight loss is your top priority. Almonds, for example, are rich in omega three fatty acids but low in saturated fats.

In general, if you are looking for an efficient way to increase your protein count but keep your calorie and fat intakes minimal, than fish and lean meats are an effective option. Canned tuna (hold the mayo) tops the list as the most efficient protein source. Skinless chicken breasts, deli turkey, ground turkey, and lean ground beef are also highly efficient high protein foods.

List of High Protein Foods

A.J. Yeakel

Your independent guide to high protein foods and recipes.

CLICK HERE for more helpful information on protein diets, recipes, and more.

How To Make A Super Protein Shake Recipe!

Protein shakes provide one of the best means of building lean muscle. With the ability to mix whole foods together, shakes provide one of the most delicious ways to get top-shelf nutrition.

Most people, however, get lost when trying to figure out how to make the best protein shake possible. The following should provide some guidance on how to construct one of the world's finest super-foods.

Smoothie

Use a high-quality protein powder

This is the most essential part of any protein shake recipe. You must -- absolutely must -- use a high-quality protein powder. A good protein powder provides much of the nutrition of the shake, but most importantly, it provides the bulk of the taste of the shake. Is it a chocolate-infused shake? Then a high-quality chocolate protein powder will provide the rich chocolate taste you're looking for, but with excellent nutrition. Does your shake need a light vanilla flavor? You better believe you're going to need a great vanilla protein powder.

This isn't a matter of using just any protein powder, though. Using cheap protein powders provide poor digestibility, poor nutrition, and most importantly, poor taste! When you buy the cheapest stuff you can find at some bottom-of-the-barrel web site, then you're going to be making shakes that are going to give you gas and give you dry heaves from their bitter taste.

The base of any good protein shake is the protein powder used! I cannot stress this enough.

Use whole foods in your shake

Most people don't realize that they can toss whole foods into their shake. Throwing peanut butter, cream, almonds, even eggs into shakes completely transforms them. Your protein shakes should not be made up of just weird powders and supplements. Consider your shake a condensed "super-recipe" full of nutritious foods.

Use frozen vegetables

I don't ever want to see anyone put ice into a protein shake recipe! This may sound crazy, but putting frozen broccoli into a shake instead of ice results in the exact same flavor, but tons more nutrition! Broccoli's taste is masked by its being frozen. Just make sure you blend the shake a little longer, to grind everything up.

Use water instead of milk

If you use a high-quality protein powder, as well as filling whole food sources, then you will not need milk in your protein shake. Most of the population is at least slightly lactose intolerant, and milk provides a huge insulin rush in the body, meaning it helps you pack on extra fat if eaten at the wrong time. Mixed with the right protein powder, and the healthiest and tastiest whole foods, making your protein shake with water will be fine.

Use a fiber supplement

A fiber supplement, like psyllium husks, provides a little extra texture and no extra taste. Its biggest benefit though is that it will give your digestive system a BIG help, plus it slows down the speed with which your shake is digested, meaning less fat gain!

The bottom line on how to make a protein shake

Many of my shakes contain whole peanut butter, whole eggs, whole broccoli, whole oats -- are you getting the picture? My protein shakes are really just whole foods, blended together with a great-tasting and high-quality protein powder, which results in a "super-food blend" of sorts. Not only are my protein shakes sweet, rich treats, but they've helped me build the body of my dreams.
How else are you going to get a few servings of the best vegetables, a complete dose of high-quality protein, and fats and carbs from the best food sources, all at once?

Now go experiment with some protein shake recipes!

How To Make A Super Protein Shake Recipe!

Richard Sordrak is a recreational bodybuilder who helped mold his physique using the best nutrition available in the world, all through protein shakes! Check out his Protein Shake Recipes site for more recipes and more tips, as well as the best ingredients for your protein shakes.