Each of the following shakes makes one serving and fits into a certain point on your schedule. One warning, though: After trying these, you may not be able to go back to plain protein powder and water ever again.
7 Muscle-Building Shakes
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1 OF 8
1 of 8
Hot Cocoa
When to take: bedtime>> 1 cup fat-free milk >> 1 scoop chocolate whey protein >> 1 packet Swiss Miss Diet Milk Chocolate hot cocoa >> 1⁄2 cup low-fat cottage cheese
Heat milk until hot (but not boiling) and pour in blender. Add protein, cocoa and cottage cheese; blend until mostly smooth.
Tip: Wondering why there’s no casein in this nighttime beverage? Cottage cheese provides all the slow-digesting protein you need to get through the night.
Nutrition Facts: 275 calories, 44 g protein, 20 g carbs, 1 g fat, 0 g fiber
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Root Beer Float
When to take: post-workout>> 1 scoop vanilla whey protein >> 1 scoop vanilla casein protein >> 1⁄2 cup fat-free vanilla yogurt >> 11⁄2 cups root beer
In a separate bowl, slowly mix the protein powders into the yogurt, adding a little at a time and stirring well to avoid clumping. Pour root beer into a large glass and carefully add yogurt mixture. Do not stir.
Tip: The root beer’s carbonation makes this an extremely frothy shake to prepare, even though there’s no actual shaking. Make sure to use a much larger glass than normal.
Nutrition Facts: 443 calories, 48 g protein, 61 g carbs, 1 g fat, 1 g fiber
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Peach Cobbler
When to take: morning or pre-workout>> 1 cup water >> 1 scoop vanilla whey protein >> 1⁄2 can sliced peaches in juice, drained >> 1 packet Quaker Lower Sugar Maple & Brown Sugar Instant Oatmeal
Combine all ingredients; blend.
Tip: Unless you like the grit of uncooked oatmeal, you’ll need to pull out the big guns for this recipe. Use either a blender or an immersion blender.
Nutrition Facts: 305 calories, 24 g protein, 49 g carbs, 2 g fat, 3 g fiber
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Orange Creamsicle
When to take: morning or pre-workout>> 1 cup orange juice >> 1 scoop vanilla whey protein >> 1⁄2 cup fat-free vanilla yogurt
Combine all ingredients; blend.
Tip: Be sure you buy real orange juice, not orange “drinks” or anything with less than 100% fruit juice.
Nutrition Facts: 280 calories, 27 g protein, 43 g carbs, 1 g fat, 2 g fiber
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Chocolate Almond Brownie
When to take: pre-workout>> 1 scoop chocolate whey protein >> 1 cup fat-free milk >> 1⁄2 Clif Chocolate Brownie bar, finely chopped >> 1⁄4 cup chopped almonds
Put protein in milk and mix well. Top with Clif bar and almonds.
Tip: Keep a spoon handy for eating this shake — the bar and almonds will settle to the bottom of your glass.
Nutrition Facts: 457 calories, 39 g protein, 41 g carbs, 17 g fat, 8 g fiber
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PB + CB
When to take: morning or pre-workout >> 1 cup fat-free milk >> 1 scoop chocolate whey protein >> 2 Tbsp. peanut butter >> 1 medium banana
Combine all ingredients; blend.
Tip: Look for natural peanut butter, which won’t have added sweeteners or stabilizers. Don’t be concerned if there’s a layer of oil at the top; just stir that in before using, then store the jar in the fridge.
Nutrition Facts: 461 calories, 37 g protein, 46 g carbs, 16 g fat, 2 g fiber
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Mocha
When to take: morning or pre-workout>> 1 cup hot coffee >> 1 scoop chocolate whey protein >> 2 Tbsp. honey
Combine all ingredients; mix.
Tip: Fitting this shake into your low-carb diet is easy — just cut the honey.
Nutrition Facts: 215 calories, 20 g protein, 36 g carbs, 0 g fat, 0 g fiber
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Lemon Drop
When to take: post-workout>> 2 cups lemonade >> 1 scoop vanilla whey protein >> 1 scoop vanilla casein protein
Add ingredients to receptacle of choice and shake or stir to combine.
Tip: Look for an all-natural lemonade that contains sugar, not high-fructose corn syrup (HFCS). Besides being unhealthy in large amounts, HFCS is not the best form of sugar to have in your postworkout shake.
Nutrition Facts: 445 calories, 43 g protein, 65 g carbs, 1 g fat, 0 g fiber
>> 1 cup fat-free milk >> 1 scoop chocolate whey protein >> 1 packet Swiss Miss Diet Milk Chocolate hot cocoa >> 1⁄2 cup low-fat cottage cheese
Heat milk until hot (but not boiling) and pour in blender. Add protein, cocoa and cottage cheese; blend until mostly smooth.
Tip: Wondering why there’s no casein in this nighttime beverage? Cottage cheese provides all the slow-digesting protein you need to get through the night.
Nutrition Facts: 275 calories, 44 g protein, 20 g carbs, 1 g fat, 0 g fiber
Root Beer Float
When to take: post-workout
>> 1 scoop vanilla whey protein >> 1 scoop vanilla casein protein >> 1⁄2 cup fat-free vanilla yogurt >> 11⁄2 cups root beer
In a separate bowl, slowly mix the protein powders into the yogurt, adding a little at a time and stirring well to avoid clumping. Pour root beer into a large glass and carefully add yogurt mixture. Do not stir.
Tip: The root beer’s carbonation makes this an extremely frothy shake to prepare, even though there’s no actual shaking. Make sure to use a much larger glass than normal.
Nutrition Facts: 443 calories, 48 g protein, 61 g carbs, 1 g fat, 1 g fiber
Peach Cobbler
When to take: morning or pre-workout
>> 1 cup water >> 1 scoop vanilla whey protein >> 1⁄2 can sliced peaches in juice, drained >> 1 packet Quaker Lower Sugar Maple & Brown Sugar Instant Oatmeal
Combine all ingredients; blend.
Tip: Unless you like the grit of uncooked oatmeal, you’ll need to pull out the big guns for this recipe. Use either a blender or an immersion blender.
Nutrition Facts: 305 calories, 24 g protein, 49 g carbs, 2 g fat, 3 g fiber
Orange Creamsicle
When to take: morning or pre-workout
>> 1 cup orange juice >> 1 scoop vanilla whey protein >> 1⁄2 cup fat-free vanilla yogurt
Combine all ingredients; blend.
Tip: Be sure you buy real orange juice, not orange “drinks” or anything with less than 100% fruit juice.
Nutrition Facts: 280 calories, 27 g protein, 43 g carbs, 1 g fat, 2 g fiber
Chocolate Almond Brownie
When to take: pre-workout
>> 1 scoop chocolate whey protein >> 1 cup fat-free milk >> 1⁄2 Clif Chocolate Brownie bar, finely chopped >> 1⁄4 cup chopped almonds
Put protein in milk and mix well. Top with Clif bar and almonds.
Tip: Keep a spoon handy for eating this shake — the bar and almonds will settle to the bottom of your glass.
Nutrition Facts: 457 calories, 39 g protein, 41 g carbs, 17 g fat, 8 g fiber
PB + CB
When to take: morning or pre-workout >> 1 cup fat-free milk >> 1 scoop chocolate whey protein >> 2 Tbsp. peanut butter >> 1 medium banana
Combine all ingredients; blend.
Tip: Look for natural peanut butter, which won’t have added sweeteners or stabilizers. Don’t be concerned if there’s a layer of oil at the top; just stir that in before using, then store the jar in the fridge.
Nutrition Facts: 461 calories, 37 g protein, 46 g carbs, 16 g fat, 2 g fiber
Mocha
When to take: morning or pre-workout
>> 1 cup hot coffee >> 1 scoop chocolate whey protein >> 2 Tbsp. honey
Combine all ingredients; mix.
Tip: Fitting this shake into your low-carb diet is easy — just cut the honey.
Nutrition Facts: 215 calories, 20 g protein, 36 g carbs, 0 g fat, 0 g fiber
Lemon Drop
When to take: post-workout
>> 2 cups lemonade >> 1 scoop vanilla whey protein >> 1 scoop vanilla casein protein
Add ingredients to receptacle of choice and shake or stir to combine.
Tip: Look for an all-natural lemonade that contains sugar, not high-fructose corn syrup (HFCS). Besides being unhealthy in large amounts, HFCS is not the best form of sugar to have in your postworkout shake.
Nutrition Facts: 445 calories, 43 g protein, 65 g carbs, 1 g fat, 0 g fiber
