We've got some of our best protein recipes lined up for all your muscle building needs.
Whether you're animal or plant-based, you're going to need to prioritize your protein intake in order to build muscles mass and stick to the fundamentals.
- Increase Protein Intake
- Eat More
- Lift Heavy
- Use Supplements to Fill Nutrition Gaps
- Add Carbohydrates to Your Post Workout Recovery Regime
- Incorporate Rest and Recovery
...but for now, let's dive into some of our top muscle building protein shake recipes.
WHEY PROTEIN SHAKES
Whey protein is the perfect protein for shakes!
Not only do they provide high amounts of protein, they also are the best tasting!
Add a scoop or two to your shakes depending on your protein needs.
RECIPE 1: PEANUT BUTTER CHOCOLATE
Peanut butter and chocolate, two partners in crime.
If you love Reese's, you'll love this recipe. Don't skip out on the spinach, you can't even taste it!
- 1 scoop ATH Build Cocoa
- 1 cup oat milk
- 1-2 handfuls of fresh spinach
- 1/2 cup rolled oats
- 2 tablespoons peanut butter powder
487 calories | 12g fat healthy fats | 60g carbohydrates | 35g protein
PLANT-BASED PROTEIN SHAKES
Plant-based athletes need plant-based gains!
Use nut milks to add protein and calories to your shakes.
Remember that calories = fuel. If you're looking to gain mass, your muscles need fuel to run off of.
RECIPE 2: BLUEBERRY DREAM
Build muscle and improve your recovery with this blueberry dream smoothie that's packed with 27g of plant protein and antioxidant-rich blueberries that decrease inflammation and help to improve recovery.
- 1 scoop ATH Plant Protein Cocoa
- 1 cup oat milk
- 1 cup frozen blueberries
- 1 frozen banana
- 1 handful frozen spinach
- 1 tablespoon chia seeds
- 1 tablespoon shelled hemp seeds
- 2 frozen coconut milk cubes (unsweetened and full-fat)
445 calories | 13g fat healthy fats | 56g carbohydrates | 27g protein
Post-workout protein shakes are important for recovery and muscle gain. The combination of protein and carbohydrates will help to replenish muscle glycogen, improve recovery, and prepare your muscle for your next training session.
RECIPE 3: STRAWBERRY BIRTHDAY CAKE
A strawberry Julius copycat that's packed with protein, carbohydrates, and healthy fats to improve your recovery and help build muscle.
- 1 heaping scoop of ATH POST Birthday Cake
- 1/2 frozen banana
- 1 cup frozen strawberries
- 1 cup oat milk
- 2 frozen coconut milk ice cubes (unsweetened and full-fat)
477 calories | 14g healthy fats | 71g carbohydrates | 22g protein
CUSTOMIZE YOUR PROTEIN SHAKE
Quick and dirty.
- Healthy Fats
Use these pointers to build your shakes.
- Nut Milk
- Fresh Juice
Customize your protein shakes with one of the liquids above that make the most sense for your recipe.
WATER is a great option for individuals looking to add protein to their diet without the extra calories.
MILK can be used to add extra protein, carbohydrates, vitamins, calcium, calories, and creaminess to your shake. If you're looking to build, go with whole milk.
NUT MILK is a great option for individuals who have an intolerance to lactose, but still want the added benefits of milk.
JUICE can be used to add vitamins and extra carbohydrates, which are ideal for post-workout recovery shakes after a strenuous training session.
- Plant Protein
- Recovery Protein
Depending on your protein needs and powder, add 1-2 scoops of protein powder to your shakes.
BUILD's cocoa powder has 20g of whey protein per scoop, while its cinnamon cereal has 21g of protein.
PLANT PROTEIN has 15g of protein per scoop from organic rice and pea protein powders.
POST's cocoa powder has 19g of protein per scoop, while its birthday cake flavor has 18g. POST also has ~56 grams of carbohydrates to improve recovery.
If you're looking to build mass, add 1 scoop of BUILD and 1 scoop of POST to your protein shake.
- Leafy Greens
- Veggies Powder
...whatever you got.
Add a handful or two of vegetables to your shake for all your micronutrient needs.
- Fruit Blend Powder
Fruits help to give your shakes texture, vitamins, and antioxidants.
Add in 1-2 handfuls of fruits depending on your goals.
5. HEALTHY FATS
- Nuts + Nut Butter
- Coconut Oil
Healthy fats will add flavor as well as calories. Add them to your shakes, but don't go overboard if you're clean bulking.
Check the nutrition labels and measure out your healthy fats.
PROTEIN POWDER SUPPLEMENTS
Use protein powder to supplement your natural diet.
A well-balanced diet consists of daily macronutrients and micronutrients.
Macronutrients are carbohydrates, fats, and protein. They are considered to be "macros" because you use them in large amounts.
Micronutrients are the essential vitamins and minerals that you get from fruits, vegetables, etc.
You need both macronutrients and micronutrients present in your diet to function and perform at your absolute best.
A simple rule of thumb when it comes to putting on muscle is to eat 1g of protein per kilogram of body weight.
BEEF: 3 ounces of lean ground beef = 21g of protein.
CHICKEN: 3 ounces of cooked chicken breast = 26g of protein.
TURKEY: 3 ounces of light turkey meat = 25g of protein.
SALMON: 3 ounces of Atlantic salmon = 22g of protein.
Use protein powders and shakes to supplement your diet or as a meal replacement.
Don't skip out on your protein, prioritize it!
PROTEIN POWDER QUALITY
Some of the amino acids that you want to see in your protein powder include:
Essential amino acids will make your workouts more efficient by boosting your endurance and alleviating fatigue and soreness afterward. Furthermore, they preserve lean body mass by slowing down muscle breakdown.