Gone are the days when making a good homemade smoothie was complicated. Today, with a simple blender or hand mixer, you can whip up a nutrient-packed drink in minutes—perfect before or after a workout.
The key? Using natural, accessible, and functional ingredients. In this article, we share 5 homemade protein shake recipes, designed for different goals: gaining muscle mass, post-workout recovery, toning up, or simply complementing your healthy diet.
1. Apple Oat Shake: for building muscle mass
Building muscle mass doesn’t just depend on training—it also requires proper nutrition that includes protein, complex carbs, and healthy fats.
Ingredients:
- 1 apple
- 30g almonds
- 3 tablespoons rolled oats
- 2 cups of milk (whole, semi-skimmed, or plant-based)
- 1 teaspoon unsweetened cocoa powder
Preparation:
Wash and chop the apple. Add all the ingredients to a blender and blend until smooth. You can add ice cubes if you prefer it cold. This shake is ideal after an intense strength session.
Variation: Add 1 teaspoon of natural peanut butter for extra calories and flavor.
2. Banana and Boiled Egg Shake: effective muscle recovery
Bananas are great for restoring electrolytes and energy after training. Combined with boiled eggs, this shake provides a complete and safe amino acid profile.
Ingredients:
- 2 ripe bananas
- 3 boiled eggs (use only 1 yolk)
- 2 cups of whole milk or plant-based milk
Preparation:
Peel the eggs and add the whites and one yolk to the blender. Add the bananas and milk, and blend well. This shake is excellent post-workout.
Tip: Avoid raw eggs due to salmonella risk and lower protein bioavailability.
3. Antioxidant Shake for definition and toning
If your goal is to reduce body fat without losing muscle, this recipe is perfect—high in protein, low in calories, and rich in antioxidants from red fruits.
Ingredients:
- 1 cup skim milk or unsweetened plant-based milk
- 1 low-fat natural yogurt
- 3 pasteurized egg whites (liquid form)
- 5 strawberries
- 50g blueberries
- ½ teaspoon cinnamon
Preparation:
Add all the ingredients to a blender and blend until smooth. Perfect as a light breakfast or pre-workout snack.
Vegan option: replace egg whites with plant-based protein powder (pea, rice, hemp…).
4. Mixed Fruit Shake: energy and freshness
Perfect for mornings or post-workout. Fruits provide vitamins, minerals, and natural sugars that help replenish energy.
Ingredients:
- 2 bananas
- ½ apple
- 5 strawberries
- 500 ml of milk (whole, semi-skimmed, or plant-based)
Preparation:
Blend the fruits with the milk until smooth. You can add flax or chia seeds to boost the nutritional value.
Tip: Add a scoop of protein powder for a more complete protein intake.
5. Chia and Blueberry Shake: filling and antioxidant-rich
This shake is ideal for appetite control and digestive health. It’s also a natural source of antioxidants and fiber.
Ingredients:
- 1 teaspoon chia seeds (soaked 10 minutes)
- 50g blueberries
- 1 cup of milk (whole or plant-based)
- 1 teaspoon honey or date syrup
Preparation:
Blend all the ingredients. The chia will create a slightly gel-like texture that increases satiety and supports gut health.
Bonus: Chia seeds contain plant-based omega-3 and help regulate blood sugar levels.
Choose the shake that suits you best
Homemade protein shakes are a practical and delicious way to enhance your sports nutrition. The most important thing is to tailor them to your needs, schedule, and goals.
- Easy to prepare
- Customizable to your taste
- Provide energy, protein, and key micronutrients
Try them out, experiment with your own combos, and make your blender your best ally for a healthier lifestyle.
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