How to make a quick protein shake? Top ideas

How to make a quick protein shake? Top ideas
It takes approx. 3 minutes to read this article

Protein is the most important building material in our body. It is particularly important in the diet of people who train intensely.

However, sometimes it can be difficult to provide the right amount of protein in regular meals. Then it is worth reaching for a protein shake, in which you can easily combine high-protein ingredients in one tasty and nutritious drink.

How to compose protein shakes?

The base of the shake should be the protein component – you can use the simplest option, i.e. protein supplements, or replace it with any nutritious dairy product. For example, try skimmed cottage cheese, Greek yogurt, cottage cheese, or even milk. Don’t be afraid to combine several dairy products either, and add protein powder at the end

This creates a protein base to which you can add different ingredients according to your preferences. For example, a more substantial protein shake can contain nuts, peanut butter, banana or oatmeal. But if you prefer a lighter combination, use fresh or frozen fruit, kale or spinach. Here are some suggestions and ready-made recipes to try

Blueberry cloud

This smoothie combines protein foods and fresh berries, which are an inherent taste of summer. The smoothie is delicious and refreshing.

  • 100 g of lean cottage cheese,
  • 1 glass of milk,
  • 0,5-1 glass of blueberries,
  • chia seeds,
  • 1 tsp honey to taste.

Blend the ingredients. Drink the cocktail strongly cooled.

Strawberry pleasure

A little more dessert-like, but still very holiday-like.

  • 1 scoop of protein powder,
  • 1-1.5 handfuls of strawberries,
  • 2 tbsp oatmeal,
  • 1 cup milk,
  • 2 tbsp natural yogurt,
  • honey.

Blend everything with a blender. If the smoothie turns out to be too thick, you can add some water.

Chocolate temptation

Ideal for sweet lovers.

  • 1 scoop protein powder,
  • 1 tsp cocoa,
  • 1 banana,
  • 1-1.5 cups of milk,
  • 50 g dark or dessert chocolate,
  • honey to taste.

Blend all the ingredients except the chocolate. Grate it and sprinkle the shavings over the finished smoothie.

Green delicacy

Light green spinach smoothie.

  • 1 scoop of protein powder,
  • 1 glass of milk,
  • handful of spinach,
  • 0.5 mangoes,
  • 1 small peach,
  • 1 tsp goji berries,
  • honey.

Blend the whole to a smooth paste.

Quick tips

We encourage you to check our recipes, but remember that the proportions of the ingredients can be freely changed and modified. Feel free to create combinations that suit your taste. You can replace honey with other sweeteners, for example xylitol. Do not be afraid to experiment, after all, the point is to make it tasty and interesting.

Protein shake by definition should be fast and not require much effort. That’s why you don’t have to weigh all the ingredients exactly, and the proportions are given approximately. Constantly worrying about calories is not a good way to go, even if you are trying to lose a few pounds. Try to eat healthy unprocessed food, and spend the time you save on what you enjoy doing the most.

Main Photo: RODNAE Productions/

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