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How to Make a Protein Shake: 4 Easy Steps

By Holly Darnell, RD

May 21, 2026

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. Below are four delicious protein shake recipes that include a few extra ingredients, including two with superfood-infused, proprietary "fat loss blends." There's also several other protein powders (including popular whey protein) you can considering adding.

First, learn the basics of making a protein shake so it can become habitual. We tackle some common FAQs, too.

How to make a protein shake

You can customize your shake by following this easy, four-step recipe formula. Simply add the liquid, protein powder, frozen fruit and healthy fat into a power blender. Blend for 30 seconds to one minute, then enjoy.

1. Liquid: Add one cup

• Water: You can simply add one cup of water but consider adding a frozen banana (even just half) as well as Greek yogurt to prevent the protein shake from being too watery

• Dairy: Whole milk or reduced fat milk (consider A2 milk for better digestibility)

• Plant-based: Almond milk or reduced fat coconut milk; if you use coconut milk, go half and half with water because of how calorie-dense coconut milk is (even the light variety); I don't recommend oat milk because it's often highly processed

• Water with kefir: Going with 4 ounces of water and 4 ounces of kefir (regular dairy or goat milk kefir) can add some helpful probiotics

2. Protein: Choose your protein powder (1–2 scoops)

Ancient Nutrition offers five proteins powers that are high in protein along with other benefits. Here are the options to choose from:

• Multi Collagen Advanced Lean: This formula delivers fast, continuous and persistent collagen benefits that can help you get leaner, get stronger and feel incredible.

• Whey Protein + Fat Loss: Made with easy-to-digest whey and a clinically studied Fat Loss Blend, Whey Protein delivers 23g of protein to help you burn calories, increase your metabolism and build lean muscle.

• Bone Broth Protein: Get the benefits of an ancient superfood in one convenient scoop. This nutritional powerhouse can support your healthy immune system, promote joint health and nourish your gut.

• Whey Protein: With 23 grams of protein per scoop, Whey Protein is an easy-to-digest, delicious way to hit your protein goals — so you can stay active, get stronger and recover faster every day.

• Multi Protein: This all-in-one formula delivers 26g of complete protein (made from grass-fed whey, bone broth, A2/A2 milk protein, collagen peptides and colostrum) and a Protein Digestion Blend. Some products also include 5g of creatine monohydrate per serving to support your muscles, joint health, post-workout recovery and cognitive health.

Note that two of these supplement options are designed to help you burn calories and boost your metabolism. With their mild cinnamon flavor, two of them also mix well with the four protein shake flavors featured below: vanilla, banana, coffee and chocolate.

3. Carb: Add one cup of frozen fruit (aids texture, too)

• Fruits: Frozen bananas, mango, peaches, pineapple and more.

• Low-carb fruits: Frozen berries (strawberries, blueberries and raspberries, in order of fewer net carbs to more) as well as melon (watermelon and cantaloupe)

• Rolled oats: Add a couple tablespoons or a quarter-cup for slow-release carbs.

4. Healthy fats

• Nut butter (1 tablespoon): Almond, peanut or cashew

• Seeds (1 tablespoon): Chia seeds or hemp seeds

• Dairy (quarter cup): Greek yogurt (also adds protein and helps texture), milk kefir, goat milk

Frequently asked questions

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.

Protein shake nutrition

With the select ingredients alongside these Ancient Nutrition protein powders, you’ll be surprised how nutrition-rich each protein shake recipe below 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.

Please note that the nutrition facts for each protein shake below are for the recipes with Multi Collagen Advanced Lean powder. If you use Bone Broth Protein, Whey Protein or Multi Protein, you'll have another 6 to 12 grams of protein per serving.

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)

Note: 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 Ancient Nutrition protein supplement powders.

*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 (or half a scoop) of any of the protein powders, either matching or mixing flavors. For example, you can mix Multi Collagen Advanced Lean powder (cinnamon) with Whey Protein Milk Chocolate.

• 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.

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.