15 Best Homemade Protein Shakes To Build Muscle

If you are an athlete or bodybuilder and want to gain muscle mass, protein shakes are the best option. Consuming protein as a pre- and post-workout supplement is important for muscle protein synthesis. Protein supplements help increase fat loss and improve performance and recovery period (1). We have compiled a list of the 15 best homemade protein shakes to help with your muscle-building goals.  Keep reading to know more!

Best Homemade Protein Shakes For Muscle Building

1. Hot Cocoa

Ingredients

• 1 cup fat-free milk
• 1 cup milk chocolate or cocoa
• 1 scoop whey protein powder
• ½ cup low-fat cottage cheese

How To Prepare

1. Add hot water to the blender and pour all the ingredients in it. Blend until you get a smooth mixture
2. Pour it in a shaker or a big glass and enjoy.

Best Time To Drink

Dinner or post-workout

2. Creamy Orange

Ingredients

• Fresh orange juice
• ½ cup fat-free vanilla yogurt
• 1 scoop vanilla flavored whey protein

How To Prepare

1. Mix all the ingredients in a blender.
2. Add water as per the desired consistency and blend to a smooth smoothie.

Best Time To Drink

Morning

3. Chocolate Almond Brownie

Ingredients

• 1 cup fat-free milk
• 1 scoop whey protein powder
• Chopped nuts
• 1 brownie

How To Prepare

1. Mix a scoop of whey protein powder in a cup of fat-free milk. Stir well to avoid lumps.
2. Top it up with chopped nuts and scramble it over a brownie.

Best Time To Drink

Pre-workout

4. Chocolate Peanut Butter

Ingredients

• 2 scoops chocolate protein powder
• 2 spoons heavy whipping cream
• 1 tablespoon flax meal
• 1 tablespoon peanut butter
• Water

How To Prepare

Blend all the ingredients with a sufficient amount of water as per the desired consistency. You can also add a few ice cubes.

Best Time To Drink

Morning or pre-workout

5. Coffee Shake

This is a perfect drink for all coffee lovers. According to a study published in the International Society of Sports Nutrition, drinks containing caffeine helps to improve exercise performance (2).

Ingredients

• 1 cup hot coffee
• 2 teaspoons honey
• 1 scoop chocolate whey protein powder

How To Prepare

Add two teaspoons of honey and one scoop of whey protein powder to a cup of hot coffee. Your drink is ready!

Best Time To Drink

Pre-workout

6. Lemon Twist

Ingredients

• 2 cups lemonade
• 1 scoop vanilla casein powder
• 1 scoop vanilla whey protein

How To Prepare

Add all the ingredients and shake well. You can add more water to maintain the desired consistency.

Best Time To Drink

Post-workout

7. Peach Protein

Ingredients

• ½ cup frozen peaches
• ½ cup low-fat yogurt
• 2 scoops vanilla protein powder
• 1 cup water
• 2 tablespoons sugar-free apple juice (optional)

How To Prepare

1. Blend all the ingredients. Add water as per the desired consistency.
2. You can add other fresh fruits as per your preference.

Best Time To Drink

Mid-morning

8. Banana Shake

There are many ways one can add banana to a protein shake. One method is to mix dark chocolate with bananas to make a richly flavored shake.

Ingredients

• 2 scoops chocolate protein powder
• 1 cup unsweetened almond milk
• 1 chopped frozen medium-sized banana
• 1 teaspoon dark chocolate choco chips
• A pinch of cinnamon powder

How To Prepare

1. Add two scoops of chocolate protein powder to a cup of almond milk. Mix well to avoid lumps.
2. Add the frozen banana to this mixture. You can chop the banana or blend it with the shake.
3. Serve it with choco chips and a pinch of cinnamon powder.

Best Time To Drink

Before heading to the gym as a pre-workout drink.

9. Fruity Protein Shake

Most often, protein shakes contain no fiber. A fruit-filled protein shake contains high fiber in addition to protein.

Ingredients

• 2 scoops whey protein powder
• 1 cup unsweetened almond milk or 1 cup apple juice
• ½ banana
• 1 teaspoon wheat germ
• 1 cup sliced peaches
• 3 strawberries

How To Prepare

1. Blend all the ingredients along with the pulp of the fruits.
2. Add water for the desired consistency.

Best Time To Drink

Pre-workout

10. Coconut Almond Joy

Ingredients

• 2 scoops chocolate protein
• 1 cup unsweetened almond milk
• 2 teaspoons dark chocolate choco chips
• 2 tablespoons almond butter
• 1/4 cup unsweetened shredded coconut

How To Prepare

Mix all the ingredients in a blender to make a delicious coconut almond joy shake.

Best Time To Drink

Pre-workout

11. Very Berry Super Protein Shake

Ingredients

• 2 cups mixed frozen berries
• 1 cup spinach
• ½ cup plain low-fat yogurt
• 2 scoops vanilla protein powder
• 1 tablespoon walnuts
• Water

How to Prepare

1. Blend all the ingredients (except for walnut) in a blender. Add water as per the desired consistency.
2. Serve with chopped walnut or mixed nuts.

Best Time To Drink

Morning, noon (lunch), or night (dinner)

12. Punchy Cocoa Peanut Shake

Ingredients

• 2 tablespoons peanut butter
• 1 cup unsweetened almond milk
• 1/4 cup unsweetened cocoa powder
• 2 scoops vanilla whey protein powder
• Apinch of ground cinnamon powder
• Water

How To Prepare

1. Blend all the ingredients (except for cinnamon powder) with the desired amount of water.
2. Sprinkle cinnamon powder on top to enhance the flavor.

Best Time To Drink

Pre-workout or post-workout

13. Super food Shake

Ingredients

• ½ cup frozen cherries
• ½ cup chopped raw beetroots
• ½ cup frozen strawberries
• ½ cup frozen blueberries
• ½ banana
• 1 cup low-fat yogurt
• 1 scoop chocolate whey protein powder
• Chopped mixed nuts
• Water

How To Prepare

1. Blend all the ingredients in a blender.
2. Garnish with chopped nuts.

Best Time To Drink

Breakfast or as a pre-workout drink.

14. Strawberry Chia High Protein Smoothie

Ingredients

• ½ cup frozen strawberries
• 1 cup low-fat yogurt
• 1 teaspoon soaked chia seeds
• 2 scoops vanilla protein powder
• A pinch of cinnamon powder
• Water

How To Prepare

1. Blend all the ingredients (except for cinnamon powder and soaked chia seeds) to make a smooth shake. Add water as per the desired consistency.
2. Sprinkle a pinch of cinnamon powder and pour the soaked chia seeds.

Best Time To Drink

Pre-workout shake

15. Natural Protein Shake without Protein Powder

Ingredients

• ½ cup low-fat frozen yogurt
• 1 cup unsweetened almond milk
• 1 teaspoon soaked chia seeds
• 1 cup frozen fruit mixture
• 2 tablespoons mixed nuts
• A pinch of cinnamon powder

How To Prepare

1. Blend all the ingredients (except for chia seeds and cinnamon powder) along with water.
2. Sprinkle some cinnamon powder and garnish with mixed nuts on the top.

Best Time To Drink

Pre-workout

Conclusion

Homemade protein shakes are always the best option for building muscle mass. Adding whey protein powder enhances the protein content of the smoothie. It boosts energy for the training session and enhances the recovery of muscles from wear and tear. So, what are you waiting for? Go ahead and try these delicious recipes out!

Frequently Asked Questions

What can be used instead of protein powder?

You can add peanut butter, low-fat yogurt, almond milk, and soaked chia seeds to prepare protein shakes without protein powder.

Can whey protein be made at home?

Yes, you can make whey protein at home. Boil milk and add lemon juice or citric acid to it for curdling. Strain the milk to separate milk cheese and milk water. The water that is separated is called whey protein, and it can be stored in the refrigerator.

Is it bad to drink two protein shakes a day?

Too much protein may overload the kidneys. In addition to the protein in shakes, we also get protein from our food. Hence, it is better to consume protein shakes as pre- or post-workout drinks.

Is it OK to drink a protein shake without working out?

Yes, you can drink protein shakes without working out. Including protein shakes in the diet helps meet the daily requirement of protein if your plan lacks enough protein. But make sure you talk to your dietitian before including any protein powder or shake in your diet.

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Author

Priyanka SadhukhanNutritionist, CDE

 

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle.

Read full bio of Priyanka Sadhukhan