7 Protein Shake Recipes to Help You Refuel
Coaches share their favorite, nutrient-rich protein smoothie recipes.
You know the importance of getting enough protein. After all, working out will only get you so far if you aren’t refueling your muscles with adequate protein. That’s where having a roster of protein shake recipes can come in handy.
While the recommended dietary allowance (RDA) for protein is 0.8 to 1 gram per kilogram of body weight per day for the average person, for athletes, the recommendation is closer to 1.6 grams of protein per kilogram of body weight per day. This means about 130 grams per day for a 180-pound athlete or 100 grams per day for a 140-pound athlete (even on rest days).
Getting that much protein throughout your day may seem like a daunting task. Not only can you get 20-plus grams of protein per serving with the right protein powder, but you can boost your protein smoothies with vegetables, fruit, probiotics, and healthy fat that can provide additional nutritional benefits. Throw it all in a blender, and voila! You’re making gains.
The best part? There are tons of flavor combinations you can use to create a roster of protein shakes that you are excited to enjoy. Here, Tonal coaches share some of their favorite protein shake recipes.
Strawberry-Mango Zing
Coach Tim Landicho wakes up his tastebuds with this fruit-forward, gingery smoothie that’s basically sunshine in a glass.
Ingredients
- 1 cup orange juice
- ½ cup frozen strawberries
- ½ cup frozen mango
- 2 frozen ginger cubes (or 2 teaspoons crushed ginger)
- 1 handful baby spinach
- 1 scoop vanilla whey protein
Directions
Add all ingredients to a blender and blend until smooth.
Chocolate-Covered Blueberry
Coach Ash Wilking makes this just-sweet-enough protein smoothie to refuel. You can swap in any nut butter and, if you want a more chocolatey flavor, add a tablespoon of unsweetened cacao powder.
Ingredients
- 1 cup almond milk
- 1 cup frozen blueberries
- 1 cup baby spinach
- 1 tablespoon peanut butter
- ½ teaspoon cinnamon
- 1 scoop chocolate protein powder
- 1 cup ice
Directions
Add all ingredients to a blender and blend until smooth.
Mint Chip
Coach Ackeem Emmons satisfies his sweet tooth with this minty delight chock full of spinach and added protein from Greek yogurt. Antioxidant-rich cacao nibs add a touch of dark chocolate flavor and texture. Just be sure to ONLY use a drop of the peppermint extract–it’s very strong.
Ingredients
- 1 cup almond milk
- ½ to 1 frozen banana, depending on desired sweetness
- 2 handfuls baby spinach
- 1/4 cup Greek yogurt
- 1 tablespoon cacao nibs
- 1 scoop vanilla protein powder
- 1 small dash peppermint extract (seriously, just a drop)
- 1/2 cup ice
Directions
Add all ingredients to a blender and blend until smooth.
Berries and Bulk
Coach Joe Rodonis starts every morning with this smoothie. You can use any brand of protein and green powder, but Joe swears by Thorne (he is a brand ambassador). Learn more about the benefits of creatine.
Ingredients
- 1 cup water
- 1 cup oats
- 2 scoops Thorne chocolate protein
- 1 scoop creatine
- 1 scoop Thorne daily greens
- 1 cup frozen mixed berries
- Optional: ½ cup ice
Directions
Add all ingredients to a blender and blend until smooth.
Cookies and Cream
Coach Tanysha Renee loves cookies and cream. If you’re also a fan, this protein smoothie is right up your alley. The cauliflower is undetectable and adds fiber and antioxidants. Together, cashews and lucuma provide a creaminess and sweetness–without the sugar crash. You can find lucuma in health food stores or online.
Ingredients
- 1 cup oat milk (or any choice of milk)
- 1 scoop vanilla protein powder
- ½ cup frozen cauliflower
- ¼ cup cashews
- 1 teaspoon lucuma powder
- 1 tablespoon cacao nibs
- 1 cup ice
Directions
Add all ingredients to a blender and blend until smooth.
Spiced Banana-Berry
Coach Kristina Centenari’s smoothie is full of fruits and leafy greens, along with anti-inflammatory cinnamon and turmeric. With turmeric, a little goes a long way and the flavor can be bitter and overpowering, so be sure to carefully measure it.
Ingredients
- 1 cup water
- 1 cup spinach
- ½-1 frozen banana, depending on preferred sweetness
- ½ cup frozen blueberries
- ½ teaspoon cinnamon
- ¼ teaspoon turmeric powder
- 1 scoop vanilla protein powder
- ½ cup ice
Directions
Add all ingredients to a blender and blend until smooth.
Coco-Nut Dream
Coach Woody’s protein smoothie gets its rich and sweet flavor from coconut water and dates, which provide electrolytes and carbs to help you refuel. Greek yogurt provides some creaminess and added protein.
Ingredients
- 1 cup coconut water
- 1 tablespoon peanut butter
- 1 scoop chocolate protein
- 1/2 cup Greek yogurt
- ½ frozen banana
- 1-2 dates, depending on desired sweetness
- 1 cup ice
Directions
Add coconut water and dates to the blender. Blend until the dates are well incorporated. Then add remaining ingredients and blend until smooth.
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