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Home/Blog/How to Make a Protein Shake, 4 Ways

How to Make a Protein Shake, 4 Ways

By Holly Darnell, RD

May 14, 2024

Protein shake

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 ingredients

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 ingredients

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 ingredients

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 ingredients

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

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.

Protein Shake Recipe: Vanilla, Banana, Coffee, Chocolate

Category

Beverages

Servings

1

Time

5 min

Calories

270-468

Author

Holly Darnell, RD

Tossing your protein powder into a shaker bottle with water does the job, but sometimes you want a protein shake that elevates the experience, delivering fantastic taste and ideal texture alongside the results you seek. Here are four great protein shake recipes: vanilla, banana, coffee and chocolate.

Ingredients

Vanilla Protein Shake

  • 1 cup unsweetened almond milk (or water)

  • 1 teaspoon vanilla extract

  • 1 frozen banana

  • 1 tablespoon almond butter

  • 1 scoop Multi Collagen Advanced Lean powder

  • 1 vanilla bean pod, scraped (optional)

  • 1 pitted Medjool date (optional)

  • ice (optional)

Banana Protein Shake

  • 1 cup unsweetened almond milk (or water)

  • ⅓ cup full fat plain Greek yogurt

  • 1 teaspoon vanilla extract

  • 1 frozen banana

  • 1 tablespoon chia seeds

  • 1 scoop Multi Collagen Advanced Lean powder

  • ice (optional)

Coffee Protein Shake

  • ½ cup unsweetened almond milk (or water)

  • ½ cup cold or room temperature brewed coffee (or cold brew)

  • ⅓ cup full fat plain Greek yogurt

  • 1 frozen banana

  • 1 scoop Multi Collagen Advanced Lean powder

  • 1 tablespoon almond butter (optional)

  • ½ tablespoon chia seed (optional)

  • ½ tablespoon hemp seed (optional)

  • ice (optional)

Chocolate Protein Shake

  • 1 cup unsweetened almond milk (or water)

  • ⅓ cup full fat plain Greek yogurt

  • 1 teaspoon vanilla extract

  • 1 frozen banana

  • 1 tablespoon almond butter

  • 2 tablespoons unsweetened cocoa powder

  • 1 scoop Multi Collagen Advanced Lean powder

  • cacao nibs (optional)

  • 1 pitted Medjool date (optional)

  • ice (optional)

Directions
  1. In a high-speed blender, simply add the ingredients.

  2. If you want to make even colder, add a couple of ice cubes.

  3. If you want to reduce the calories, remove the almond butter or the Medjool date (or both) from those recipes.

  4. Blend until fully combined. Pour into a glass and enjoy.

Nutrition

One serving (405 g) of vanilla protein shake contains:

  • Calories: 377

  • Total Carbohydrates: 49.8 g

  • Fiber: 7.1 g

  • Sugar: 32.2 g

  • Total Fat: 12.3 g

  • Saturated Fat: 1.4 g

  • Polyunsaturated Fat: 3 g

  • Monounsaturated Fat: 7.1 g

  • Trans Fat: 0 g

  • Protein: 20.3 g

  • Cholesterol: 0 mg

  • Sodium: 43 mg (3% DV*)

  • Vitamin C: 100.3 mg (114% DV)

  • Selenium: 61 mcg (110% DV)

  • Zinc: 6 mg (55% DV)

  • Manganese: 0.871 mg (48% DV)

  • Copper: 0.41 mg (46% DV)

  • Vitamin B6: 0.519 mg (40% DV)

  • Vitamin E: 5.54 mg (37% DV)

  • Magnesium: 111 mg (36% DV)

  • Vitamin B2: 0.323 mg (29% DV)

  • Phosphorus: 151 mg (22% DV)

One serving (460 g) of banana protein shake contains:

  • Calories: 270

  • Total Carbohydrates: 38.5 g

  • Fiber: 8.7 g

  • Sugar: 19 g

  • Total Fat: 10.4 g

  • Saturated Fat: 2.5 g

  • Polyunsaturated Fat: 4.3 g

  • Monounsaturated Fat: 2.9 g

  • Trans Fat: 0.02 g

  • Protein: 24.7 g

  • Cholesterol: 11 mg

  • Sodium: 46 mg (3% DV*)

  • Vitamin C: 100.9 mg (115% DV)

  • Selenium: 61 mcg (110% DV)

  • Zinc: 6.5 mg (59% DV)

  • Manganese: 0.849 mg (47% DV)

  • Vitamin B6: 0.468 mg (36% DV)

  • Magnesium: 111 mg (36% DV)

  • Phosphorus: 254 mg (36% DV)

  • Copper: 0.312 mg (35% DV)

  • Vitamin B2: 0.297 mg (27% DV)

  • Calcium: 134 mg (23% DV)

One serving (467 g) of coffee protein shake contains:

  • Calories: 391

  • Total Carbohydrates: 38.4 g

  • Fiber: 8.1 g

  • Sugar: 19.4 g

  • Total Fat: 17.8 g

  • Saturated Fat: 3.5 g

  • Polyunsaturated Fat: 5.4 g

  • Monounsaturated Fat: 7.9 g

  • Trans Fat: 0.01 g

  • Protein: 27.2 g

  • Cholesterol: 11 mg

  • Sodium: 81 mg (5% DV*)

  • Vitamin C: 100.8 mg (114% DV)

  • Selenium: 58.9 mcg (107% DV)

  • Zinc: 7 mg (63% DV)

  • Copper: 0.54 mg (60% DV)

  • Manganese: 1.059 mg (59% DV)

  • Magnesium: 140 mg (45% DV)

  • Vitamin B2: 0.499 mg (45% DV)

  • Phosphorus: 291 mg (42% DV)

  • Vitamin B6: 0.516 mg (40% DV)

  • Vitamin E: 4.87 mg (32% DV)

  • Calcium: 270 mg (27% DV)

  • Vitamin B5: 1.077 mg (22% DV)

One serving (493 g) of chocolate protein shake contains:

  • Calories: 468

  • Total Carbohydrates: 56.8 g

  • Fiber: 7.8 g

  • Sugar: 37.6 g

  • Total Fat: 18 g

  • Saturated Fat: 4.8 g

  • Polyunsaturated Fat: 3.2 g

  • Monounsaturated Fat: 8.7 g

  • Trans Fat: 0.003 g

  • Protein: 26.7 g

  • Cholesterol: 11 mg

  • Sodium: 82 mg (5% DV*)

  • Vitamin C: 100.7 mg (114% DV)

  • Selenium: 54.1 mcg (98% DV)

  • Zinc: 6.7 mg (61% DV)

  • Copper: 0.543 mg (60% DV)

  • Manganese: 1.013 mg (56% DV)

  • Magnesium: 137 mg (44% DV)

  • Vitamin B6: 0.547 mg (42% DV)

  • Vitamin B2: 0.443 mg (40% DV)

  • Vitamin E: 5.63 mg (38% DV)

  • Phosphorus: 250 mg (36% DV)

  • Calcium: 220 mg (22% DV)

  • Vitamin B5: 1.012 mg (20% DV)

  • Potassium: 936 mg (20% DV)

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

protein shake | protein shakes | protein shake recipes
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