Although, in an ideal scenario, you would finish your workout and then refuel with whole, natural foods like salmon and vegetables or a peanut butter and banana sandwich on whole-grain bread, it’s often not practical or appealing to eat a meal after exercising.
You might be rushing off to work, or have a long commute home from the gym, so you don’t have time to prepare a sizable post-workout meal, or it’ll take too long to get the meal on the table, forcing you to miss that key post-workout refueling window.
Other people really struggle with having an appetite after working out. Still, they know that getting in reparative protein and carbohydrates are crucial for optimizing recovery and restoring muscle glycogen levels.
In each of these cases, whipping up one of our protein shake recipes can be a great alternative.
Ready-made protein shakes are often filled with added sugars or artificial sweeteners, along with unhealthy emulsifiers like carrageenan. Instead, you can make your own healthy protein shake recipes using your favorite protein powder and/or high-protein whole foods like Greek yogurt.
Not sure where to start? Keep reading for some delicious, nutritious, post-workout protein shake recipes we’ve created to boost your gains.
How To Make The Perfect Protein Shake
One of the things I love most about protein shakes is how flexible and customizable they are.
As a sports nutritionist, I often remind my clients that you don’t need a complicated recipe—just a good-quality protein powder and your milk of choice is enough to make a solid post-workout shake.
That said, I like to switch things up and boost the nutrition by adding a few extra ingredients.
Most of my go-to shakes include a banana—not just for flavor and creaminess, but also because bananas are a great source of potassium, magnesium, and quick-digesting carbs to help refuel and rehydrate after exercise.
If you’re not a banana fan or are following a low-carb or keto-style diet, don’t worry. I often swap the banana for avocado or even frozen cauliflower rice. I know it might sound odd if you haven’t tried it before, but trust me—it works.
Avocado adds an incredibly smooth, velvety texture, and gives your shake a boost of fiber, healthy fats, and even a little protein.
Frozen cauliflower rice is my go-to for a low-calorie, low-carb option that still bulks up the shake and adds vitamin C, fiber, and a bit of protein without impacting flavor.
It’s all about finding what works for your goals and your taste buds.
What Type of Milk Should I Use In My Protein Shake?
In terms of the best liquids to use, regular milk works well if you aren’t sensitive to dairy. If you’re looking to bulk up, use 2% fat or whole milk, and if you’re trying to slim down, use non-fat milk.
Unsweetened almond milk is often the best milk for protein shakes because it’s very low-calorie and has a pretty mild flavor, so it works well as a blank canvas for other flavors you add.
Coconut water works well too, and is great in post-workout shakes because it’s rich in potassium, which is a key electrolyte lost in sweat.
Other plant-based kinds of milk, like oat milk, rice milk, and soy milk, can also be used.
In any of the following protein shake recipes, you can swap out the suggested type of milk for the liquid of your choice, bearing in mind that it may change the taste and consistency somewhat.
What Type of Protein Powder Should I Use?
Theoretically, you can use any type of protein powder that you like.
However, it’s best to choose protein powders that are free from artificial sweeteners, colors, and flavors. Look for high-quality protein powders that are made with only a few real ingredients.
Whey, casein, or egg white protein works well for people who eat animal products, and vegan protein powders, such as those made from pea, brown rice, or hemp, are ideal for those on plant-based diets.
Unsweetened protein powders are the cleanest and healthiest but will take more doctoring up in order to make your protein shake taste good.
It’s also possible to make protein shakes without protein powders by using high-protein foods like Greek yogurt and cottage cheese.
One cup (8 ounces or 227 ounces) of nonfat plain Greek yogurt has about 23 grams of protein, while one cup of cottage cheese has about 24 grams of protein.
10 Post-Workout Protein Shake Recipes To Boost Recovery
#1: Strawberry Cheesecake Protein Shake
This is a simple but delicious protein shake that tastes like an indulgent strawberry cheesecake.
If you use frozen fruit, you don’t usually need additional ice.
Ingredients
- 1 cup unsweetened almond milk or oat milk
- 1 1/2 cups whole frozen strawberries
- 1 small frozen sliced banana
- 1/3 cup plain low-fat Greek yogurt
- 1/4 cup vanilla protein powder
- 1/4 teaspoon cinnamon
#2: Post-Workout Collagen Protein Shake
Collagen is the most abundant protein in the body.
Collagen protein forms aspects of bones, teeth, skin, ligaments, tendons, muscles, blood vessels, and corneas and plays an instrumental role in holding cells and tissues together.
It is instrumental in muscle protein synthesis and repair after a workout, so your muscles will love this collagen protein shake.
Ingredients
- 15 grams collagen peptides (about 1 tablespoon)
- 1/2 banana or about 1/2 cup
- 1/2 cup frozen mixed berries
- 1/2 cup low-fat plain Greek yogurt
- 1/2 cup almond milk
- 1/2 cup ice
#3: Peaches and Cream Protein Shake
This summery protein shake tastes like sliced peaches on vanilla ice cream.
Ingredients
- 1 cup unsweetened almond milk or oat milk
- 1 1/2 cups frozen or fresh sliced peaches
- 1/2 cup frozen sliced banana
- 1/3 cup plain low-fat Greek yogurt
- 1/4 cup vanilla protein powder
- 1/2 cup ice
- Dash of cinnamon and/or ginger
#4: Chocolate Keto Protein Shake
If you’re following the keto diet or want a low-carb protein shake, you’ll love this easy keto protein shake recipe.
Ingredients
- 1 cup unsweetened almond milk
- 1/2 ripe avocado
- 2 tablespoons unsweetened cocoa powder
- 1/4 cup keto chocolate protein powder
- 2 tablespoons of cashew butter or almond butter
- 1/2 cup ice
#5: Vanilla Keto Protein Shake
Sometimes, a basic vanilla shake is all you’re looking for.
We made this keto shake for anyone who wants a banana-free recipe for low-carb diets. The frozen cauliflower does not change the flavor, yet it adds body without adding a lot of carbs or calories.
We recommend cashew butter because it’s more mild and smooth than almond butter.
Ingredients
- 1 cup unsweetened almond milk
- 1/2 cup frozen cauliflower rice
- 1 tablespoon real vanilla extract
- 1/4 cup keto vanilla protein powder
- 2 tablespoons of cashew butter or macadamia nut butter
- 1/2 cup ice
#6: Chocolate Peppermint Protein Shake
If you love peppermint patties or Thin Mints, you’ll love this chocolate peppermint protein shake recipe.
Ingredients
- 1 cup unsweetened almond milk or oat milk
- 1 large frozen banana sliced
- 2 tablespoons unsweetened cocoa powder
- 1/4 cup chocolate protein powder
- 1/2 cup ripe avocado
- Pinch of sea salt
- 1/4 teaspoon peppermint extract
#7: Superfoods Protein Shake
This recipe is packed with superfoods for a nutritious boost.
Ingredients
- 1 cup unsweetened almond milk
- 1 cup frozen sliced bananas
- 1 cup frozen blueberries
- 1 cup fresh baby spinach
- 1/2 cup frozen cauliflower rice
- 2 Medjool dates, pitted
- ½ tablespoon ground flaxseed
- 1/4 cup vanilla protein powder
#8: Chocolate Peanut Butter Banana Protein Shake
This is one of my favorites! I mean, who doesn’t love peanut butter?
Ingredients
- 1 cup unsweetened almond milk
- 1 large frozen banana sliced
- 2 tablespoons creamy peanut butter
- 1/4 cup chocolate protein powder
- 1 teaspoon unsweetened cocoa powder
- 1/2 cup ice
#9: Snickers Protein Shake
Not only does this protein shake recipe taste like one of the tastiest candy bars, but it’s also a good protein shake recipe without protein powder.
You can add chocolate or vanilla protein powder to boost the protein content, but it’s not required.
The Greek yogurt will give you about 30 grams of protein, and you’ll get another 7-8 grams with the peanut butter.
Ingredients
- 1 cup unsweetened oat milk or almond milk
- 3/4 cup plain or vanilla Greek yogurt
- 2 tablespoons cocoa powder
- 2 tablespoons peanut butter
- 1/2 tablespoon caramel extract (found in the baking aisle)
- 1/2 cup ice
- Optional 1/4 cup chocolate protein powder
#10: Oatmeal Raisin Cookie Protein Shake
This decadent protein shake tastes like an oatmeal raisin cookie.
It has a good balance of all three macronutrients, so it’s a good meal-replacement protein shake or post-workout refueling option.
You’ll get healthy fats from the nut butters, carbohydrates from the banana and raisins, and protein from the protein powder and nut butters.
Ingredients
- 1 cup unsweetened almond milk
- 1/4 cup vanilla protein powder
- 1/2 banana frozen sliced
- 2 tablespoons almond butter, cashew butter, or sunflower seed butter
- 2 tablespoons rolled oats or quick oats
- 1/4 cup raisins
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon nutmeg
- Pinch of sea salt
- 1/2 cup ice
Don’t be afraid to experiment and tinker with these protein shake recipes to find what works for you!
If you do have time to make a meal, we have some high-protein lunch ideas next:
