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How to Make a Protein Shake, 4 Ways

By Holly Darnell, RD

May 14, 2024

What is a protein shake exactly? Typically it’s simply tossing protein powder into a shaker bottle with water and giving it a good shake. It’s a quick infusion of protein often consumed before or after a workout.

However, it doesn’t exactly hit the taste buds and brain the way we sometimes crave. Here are four delicious protein shake recipes that include a few extra ingredients.

Each protein shake features the new Multi Collagen Advanced Lean protein powder from Ancient Nutrition. This supplement is designed to help you burn calories and boost your metabolism (see more below). With its mild cinnamon flavor, it also mixes well with these four protein shakes: vanilla, banana, coffee and chocolate.

Protein Shake FAQs

Why is protein important?

Many reasons. It helps you build lean muscle tissue (we require it for muscle synthesis and burning fat), supports healthy weight management, improves satiety, and even bolsters the health of certain organs and glands. In addition, a lot of our organs, cells and tissues require protein for proper functioning.

Are protein shakes and protein smoothies the same thing?

Not typically, as many smoothies are lower in protein and can be high in sugar.

What’s the best time to have a protein shake?

You really can’t go wrong here, as you’ll be taking in critical protein and nutrients that can help your body any time of day. First thing in the morning works well to provide an energy burst alongside a balanced macronutrient meal that can keep you satisfied for hours.

Of course, having a protein shake before a workout also makes sense. Studies indicate that protein can help improve athletic performance and increase muscle synthesis. Meanwhile, carbohydrates are also key for the pre-workout meal, as our muscles rely on the glucose from them to fuel us.

Consuming a protein shake after a workout is also a great idea to help repair and rebuild muscle tissue that has been taxed during your workout.

Do protein shakes help promote a healthy weight?

Absolutely. A protein shake helps promote an overall healthy weight, works as a meal replacement and helps you achieve satiety. This is especially the case with protein shakes made using Multi Collagen Protein Lean powder.

Why is a frozen banana added to most protein shakes?

A protein shake isn’t worth its salt unless the texture is both thick and creamy. The frozen banana delivers that every time. So much better than a watery protein shake. It’s also an ideal food for athletes and those who exercise regularly thanks to the concentration of quick-acting carbohydrates.

I can’t have bananas. What’s a good substitute?

Because bananas contain natural sugars and raise blood sugar, some people want to know if there’s a good substitute for the frozen banana in protein shakes. Coconut milk or even coconut cream add some creaminess along with healthy fats. Just don’t overdo it, as both are calorie-dense.

Ice cubes always work to add volume and a slushiness to your protein shake. Frozen peaches, zucchini or cauliflower rice also can work well.

Featured Protein Shake Powder

A collagen powder from 10 food-based sources, Multi Collagen Advanced Lean Powder (cinnamon flavor) is a healthy weight management* supplement designed to help you burn calories and boost your metabolism.

It features a proprietary fat loss blend that includes organic ashwagandha root extract and organic ceylon cinnamon. Select ingredients are backed by multiple clinical studies.

Big benefit: Burns calories and increases metabolism

*In addition to a healthy diet and lifestyle, including regular exercise.

Protein Shake Nutrition

With the select ingredients alongside Multi Collagen Advanced Lean Powder, you’ll be surprised how nutrition-rich each protein shake recipe is. Not just high in protein, each is high in fiber (to help keep you regular) and multiple vitamins and minerals to aid in muscle synthesis and recovery, gut and immune function, and overall health.

Vanilla protein shake:

• Calories — 377

• Macros — 50 grams carbohydrates, 12 grams fat, 20 grams protein

• Fiber — 7 grams

• Vitamins — vitamin C (114% DV*), vitamin B6 (40% DV), vitamin E (37% DV), vitamin B2 (29% DV)

• Minerals — selenium (110% DV), zinc (55% DV), manganese (48% DV), copper (46% DV), magnesium (36% DV), phosphorus (22% DV)

Banana protein shake:

• Calories — 270

• Macros — 39 grams carbohydrates, 10 grams fat, 25 grams protein

• Fiber — 8.7 grams

• Vitamins — vitamin C (115% DV), vitamin B6 (36% DV), vitamin B2 (27% DV)

• Minerals — selenium (110% DV), zinc (59% DV), manganese (47% DV), magnesium (36% DV), phosphorus (36% DV), copper (35% DV), calcium (23% DV)

Coffee protein shake:

• Calories — 391

• Macros — 38 grams carbohydrates, 18 grams fat, 27 grams protein

• Fiber — 8.1 grams

• Vitamins — vitamin C (114% DV), vitamin B2 (45% DV), vitamin B6 (40% DV), vitamin E (32% DV), vitamin B5 (22% DV)

• Minerals — selenium (107% DV), zinc (63% DV), copper (60% DV), manganese (59% DV), magnesium (45% DV), phosphorus (42% DV), calcium (27% DV)

Chocolate protein shake:

• Calories — 468

• Macros — 57 grams carbohydrates, 18 grams fat, 27 grams protein

• Fiber — 7.8 grams

• Vitamins — vitamin C (114% DV), vitamin B6 (42% DV), vitamin B2 (40% DV), vitamin E (38% DV), vitamin B5 (20% DV)

• Minerals — selenium (98% DV), zinc (61% DV), copper (60% DV), manganese (56% DV), magnesium (44% DV), phosphorus (36% DV), calcium (22% DV), potassium (20% DV)

Notes: If you want to knock about 100 calories off the vanilla, coffee and chocolate protein shakes, simply remove the tablespoon of almond butter. Also, bear in the mind that the high levels of both vitamin C and selenium come in large part from the Multi Collagen Advanced Lean supplement powder.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Add More Protein

The protein shake recipes below are all high-protein, but if you want to go higher, here are some easy ways:

• Protein powder — Add a second scoop of Multi Collagen Advanced Lean, or add a separate protein powder such as Bone Broth Protein, Plant Protein+ or whey.

• Almond butter — It goes well with nearly all smoothies, helps with texture, and adds both protein and healthy fats. As such, it appears in three of the four recipes.

• Greek yogurt — The highest protein yogurt by far, its natural creamy texture works well in protein shakes, hence why it appears in three of the four protein shake recipes.

• Seeds — Many seeds have surprisingly high protein content, such as pumpkin, hemp, flax and chia seeds. Again, it’s why you’ll see some of these seeds in the recipes below.

More High Protein Snacks to Try

• Chocolate churro smoothie

• Homemade chocolate protein bars

• Lemon protein bars

• Chocolate protein donuts

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.