When it comes to smoothies, some believe there are unwritten rules. For example, if you want to make a high-protein, muscle-building smoothie that tastes good, you should blend it with bananas or peanut butter. Or you should use chocolate-flavored protein powder because you can't trust the other flavors to taste good.
Unfortunately, even if you follow these rules, the result is always the same: a boring, okay shake that doesn't look very appetizing. And then there's the repetition element. You drink said smoothie day in and day out, two or three times a day. Pretty soon, the sight of the thing alone makes you feel queasy.
It’s time to rewrite the rules. We’ve stretched our imaginations and tested the results, finding more exotic, delicious, and visually appealing options that offer equal or greater nutrients than standard muscle shakes on the market. Better yet, each one only takes five minutes or less to make. Check out the recipes below, along with our instructions on when to mix them for best results, and start making shakes that both you and your muscles will look forward to.
Related: How to Choose the Leanest Cut of Beef for a Healthy Steak Night
Best Protein Smoothie Recipes for Muscle Gain
Peaches and Cream
Contents
2 cups of peaches
1⁄4 cup nonfat Greek yogurt
1⁄2 cup orange juice
2 scoops vanilla whey or egg white protein powder
Place all ingredients in blender in the order listed. Blend on high until smooth. Serve.
Makes 1 (20 oz) smoothie: 430 calories, 52 g protein, 49 g carbs, 3 g fat
For: Right after practice.
Strawberry Cake
Contents
1 1⁄2 cups frozen strawberries
1 tablespoon strawberry 100% fruit jam
1 cup unsweetened vanilla almond milk
2 scoops cookies and cream whey protein powder
Place all ingredients in blender in the order listed. Blend on high until smooth. Serve.
Makes 1 (18 oz) smoothie: 378 calories, 46 g protein, 37 g carbs, 6 g fat
For: It can be used as a meal replacement at any time.
Bahama Brother
Contents
1 1⁄2 cups frozen pineapple
4 ice cubes
1⁄2 cup freshly squeezed orange juice
1⁄4 cup canned light coconut milk
1⁄4 cup 100% pomegranate juice
2 scoops vanilla whey or egg white protein powder
Place all ingredients in blender in the order listed. Blend on high until smooth. Serve.
Makes 1 (18 oz) smoothie: 467 calories, 46 g protein, 59 g carbs, 8 g fat
For: Right after practice.
Sour Grapefruit Margarita
Contents
2 cups frozen strawberries
1 glass of pink grapefruit juice
1/3 cup freshly squeezed lemon juice
2 scoops vanilla whey or egg white protein powder
6 ice cubes
Place all ingredients in blender in the order listed. Blend on high until smooth. Serve.
Makes 1 (22 oz) smoothie: 433 calories, 47 g protein, 61 g carbs, 3 g fat
For: Right after practice.
Peanut Butter and Jelly
Contents
1 cup frozen strawberries
4 ice cubes
2 tablespoons natural peanut butter*
1 tablespoon strawberry 100% fruit paste
3⁄4 cups unsweetened vanilla almond milk
1 scoop strawberry whey protein powder
*The only ingredients should be peanuts and salt
Place all ingredients in blender in the order listed. Blend on high until smooth. Serve.
Makes 1 (20 oz) smoothie: 422 calories, 31 g protein, 35 g carbs, 20 g fat
For: can be used as a meal replacement at any time
Black Forest
Contents
1 1⁄2 cups frozen cherries
1 cup spinach leaves, packed
1 cup unsweetened vanilla or chocolate almond milk
2 scoops chocolate egg white or whey protein powder
Place all ingredients in blender in the order listed. Blend on high until smooth. Serve.
Makes 1 (18 oz) smoothie: 405 calories, 49 g protein, 43 g carbs, 7 g fat
For: as dessert.
Acai Blueberry Dessert
Contents
1 cup frozen blueberries
6 ice cubes
1 1⁄4 cups unsweetened vanilla almond milk
1⁄4 cup old-fashioned oats
2 scoops vanilla whey or egg white protein powder
3 tablespoons of acai powder
2 teaspoons light agave nectar
Makes 1 (20 oz) smoothie: 514 calories, 49 g protein, 54 g carbs, 12 g fat
Place all ingredients in blender in the order listed. Blend on high until smooth. Serve.
For: 30-60 minutes before training.
Related: Our 12 Favorite Protein Bars Are Healthy, Filling, and Perfect for Pre- or Post-Workouts