Protein shake recipes to build muscle

One of the best ways to snack is protein shakes. Especially if you’re trying to build muscle. They’re easy to make, perfect to drink on the go and you can alter the recipes to your liking. These shake recipes that we’re offering:

  • do not contain these substance additives
  • do not contain nutrition supplements
  • can be made with what you have in your fridge.

When you work out – you stress your muscles, consequently leading to a breakdown. That’s why it’s important to replace the substance that’s broken down, to help the muscles heal and grow. The easiest and most convenient way to do it – is to drink shakes. See also 21-day fix shakes recipes.

An amazing way to make sure you’re eating enough this substance is to drink shakes between meals. They’re perfect for keeping you full and having enough strength for a rigorous workout.

Protein shakes to gain muscle


Jamie Oliver’s banana shake

Jamie Oliver offers an excellent morning shake that will improve your results in the gym. Not only will you be burning fat, but getting these awesome abs. Easy to make, convenient to take with you.
Cook Time 10 minutes


  • 1 peeled banana
  • 150 grams of non-fat yoghurt
  • 100 ml of skimmed milk
  • 1 tbsp of peanut butter
  • 1 tbsp of chia seeds
  • cinnamon, to taste


  • Put all the ingredients into the bowl of a blender or food processor, blend to the desired consistency and enjoy!

Tropical Shake

If you’re craving something exotic and warm this autumn, then this shake is just what the doctor ordered! Create an illusion of a sunny vacation in under 5 minutes!
Cook Time 5 minutes


  • 3/4 cup of coconut water
  • 1/3 cup of greek yoghurt
  • 1/3 cup of raw cashews soaked overnight
  • 1/4 cup of frozen pineapple
  • 1/3 cup of frozen mango
  • 1 dried date pitted


  • Dump everything into the cup of a blender (or you can use an emersion blender). Blend until fine and smooth, chill out and relax until your next workout! 

Vegan Mixed Berry Shake

Vegans need to maintain their balance as do non-vegans and thankfully there are great alternatives! This shake has a smooth and frothy texture and will satisfy your hunger in a jiffy!
Cook Time 10 minutes
Servings 1


  • 3/4 cup of almond milk
  • 1/3 cup of silken tofu
  • 1/2 cup of frozen mixed berries
  • 1 tbsp of chia seeds
  • 1 tbsp of agave


  • Combine all the ingredients together into a cup of a blender and mix until smooth. Decorate with additional chia seeds or more mixed berries.

You can alter these recipes to taste, however, you ought to keep in mind that it’s not healthy to overload your diet with this particular substance.

Protein is a nutrient that is irreplaceable for the functioning of our body. One can compare it to little mechanisms that form a large machine. Vegetable and animal substance undergo hydrolysis in the stomach and gut, are converted into amino acids – the very “building blocks” for muscles and tissue. There are three types of it:

  1. Complete proteins. These are the ones that have all the vital amino acids and are mostly animal products, such as eggs, fish, meat, and dairy.
  2. Incomplete ones. Such substances, unlike complete ones, have at least one of the vital amino acids. They are predominantly plant-based (beans, grains, etc.).
  3. Complementary ones. These foods are to be combined with other-rich foods to form a complete one.

Consuming it if vital for human health, for deficiency can cause serious consequences. It can cause muscles to weaken, hair to become thin, skin lesions to appear and retention of water (bloating and swelling as a result). No doubt, all people should have enough this substance in their diet, especially athletes.

Athletes-bodybuilders have surpassed nutrition experts by experimentally stating that the body’s need for this substance is much higher when building up muscles rather than the usual rate of their consumption. Practice shows that the best results are achieved by combining the use of its additives with rich foods. It’s important to know which foods contain the most protein to be a successful bodybuilder.

Best sources of protein in food

The richest on this substance foods are animal-based: meat, eggs, fish, poultry, cottage cheese, and seafood. Plant-based include beans, lentils, and cereals. However, plant-based one is assimilated worse. The additives that athletes use to build muscle cannot be adequately assimilated without amino acids. Our body generates some of them, but the others arrive with food.

Here is a chart that compares the protein rate of foods. Eggs contain the most this substance, and their value is marked 100.

  1. Eggs – 100;
  2. Fish – 70;
  3. Beef (lean) – 69;
  4. Milk – 60;
  5. Brown rice – 57;
  6. White rice – 56;
  7. Soybeans – 47;
  8. Whole wheat – 44;
  9. Peanuts – 43;
  10. Dried beans – 34;
  11. Potatoes – 34.

Foods with the most protein assimilation

Some foods contain the so-called “complete one” meaning that they include amino acids that help produce this particular substance for the body. Such foods include fish, eggs, milk, and some plant-based foods, like soybeans.

However, there’s only a certain amount of this substance in soybeans that could be assimilated. The following chart shows the foods that contain it in its most beneficial form. The first digits indicate the total volume and the second digits show the percentage that is used for building muscle.

  • Eggs: weight – 12%, percentage used – 94%;
  • Milk: вес – 4%, assimilation – 82%;
  • Fish: 18-25%, beneficial – 80%;
  • Cheese: 22-36, therefore – 70%;
  • Brown rice: 8%, 70%;
  • Meat, poultry: 19-31%, 68%;
  • Soy flour: 42%, 61%.

As mentioned above, the most efficient way of building muscle is to combine the use of additives with diet. Combining protein-rich foods with each other is no less important since they help each other assimilate. Here’s a table of the best combinations:

Eggs+ potatoes
+ wheat
+ corn
+ beans
Milk+ rye
Soy+ millet

The daily requirement of protein and its assimilation rate

The average daily requirement of this substance for an adult is 1.5 grams per 1 kg of weight. Bodybuilders need 2-3 grams per 1 kg of weight. In other words, a minimum of 300 grams of this substance a day. Additives should not take up more than 50% of this norm.

As for assimilation, while choosing food, mind this principle: the higher the digestibility-corrected amino acid score per calorie – the better. You can choose from a variety of rich foods from the following table:

Food nameProteinFatCarbs (NPU),%Digestibility, %PERBVFDCAAS
Powdered eggs45,037,37,1951003.31001.0
Milk, kefir2,233.630942.8331,0
Cottage cheese16,7570932.9341.0
Lean pork16,427,363932.3740.63
Pink salmon21,07,230952.5760.90

Conclusion: the combination is key

Note that a balanced diet which combines additives with food proteins is one of the most crucial requirements of bodybuilding. It’s also essential that you mix plant-based one with that of animal-based.

The ideal proportion of animal-based one to plant-based is 80% to 20%. The athlete will be successful if he is educated about the correct intake. He will accomplish his goal of building the body of his dream.

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