Ketiga-tiga Low-Calorie Protein Shake Recipes are the best high-protein post-workout drinks to build muscles, refresh and feel full for hours. These shake recipes are also dairy-free, vegan-friendly, and with low-carb options.

Three Protein Shake Recipes with 3 colors on coasters.

This is for everyone who likes to drink low-calorie protein shakes after a morning workout. I love them because they are hydrating, fulling, and help with muscle gain. It’s a complete liquid breakfast that ticks all the nutritional boxes.

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How To Make These Protein Shake Recipes

There’s more than one way to make a protein shake. We are all different when it comes to flavors, texture, or diet. Some people like thick shakes, and others like low-carb keto protein shakes made without sugar or protein shakes without bananas. So below are four easy and fun protein shake flavors to try during the week.

But before sharing the protein shake flavors, let’s see the 4 ingredients you always need to make any protein shake taste good.

Bahan dan Pengganti

Whether you like banana, coffee, chocolate, or fruity flavors, there are always three base ingredients you need in a protein shake recipe:

Serbuk protein – Read the section below to pick the best protein powder.
Cecair – 99% of protein shakes are made from milk. Most of the time, plant-based milk, like almond milk because it is low-calorie and mild in flavor. But feel free to cut a part of the milk to add any liquid that will flavor the shake, such as coffee, natural fruit juice, or tea.
Frozen Fruits or Vegetables – Adding frozen fruits or frozen vegetable thickens the shake and adds nutrients and vitamins.

Protein Shake Recipes viewed from above.

How To Thicken Protein Shakes

There are many ingredients you can add to thicken your protein shake, should you find it too runny.

Add between 1/4 cup and 1/2 cup of the following.

Yogurt Berasaskan Tumbuhan
Kacang dan biji – such as flaxseeds, chia seeds, or cashews.
Sayuran beku – like cauliflower rice or zucchini, which don’t bring a strong taste.
Pisang Beku
Batu Ais – For an extra-frothy texture and no flavor.

Tips For Choosing The Best Protein Powder

There’s a wide variety of protein powders available on the market, and I’ve tried so many of them that I’ve become an expert at picking the right one. Picking the right one is a matter of following three simple rules.

Rule #1: Clean Ingredients – Avoid protein powders containing artificial sweeteners (Acesulfame K, Aspartame, etc.) or strange ingredients that can upset your stomach like maltodextrin.
Rule #2: Flavors – There are many protein powder flavors, from vanilla to chocolate and caramel or coffee. Pick a flavor that you love. If unsure, always start by picking a neutral flavor like vanilla protein powder. This flavor goes with any protein shake recipe compared to a chocolate protein powder, that sometimes doesn’t marry well with berries.
Rule #3: Keep It Plant-Based - Kajian show that consuming plant-based protein powder made from pea protein, soy protein, or hemp protein brings the same body composition outcomes. Muscle gain or lean muscle growth is the same as whey protein. So there are no scientific reasons to pick whey protein powder over plant-based alternatives. Whey powder and casein powder are often heavier on the stomach. Keep it good for the planet, and choose plant-based protein powder.

Flavoring

Finally add some flavors by adding:

Serbuk koko
Ekstrak vanila
Mentega kacang
Stroberi Beku
Kayu manis

Breakfast Protein Shake

There are three types of protein shake recipes depending on the time of the day and goals you want to achieve. Protein shakes are made by throwing all the ingredients in the blender and blending until smooth. There’s no order of importance. It’s easy as that.

A breakfast protein shake is a fulfilling on-the-go liquid breakfast. As a result, it contains extra ingredients to bring slow-release carbs, fiber, and healthy fats that keep you full.

Ramuan

Protein Powder of Choice
High-Protein Milk – soy milk or oat milk
Rolled Oats or quinoa flakes or cereals
Mentega Kacang
Seeds like Flaxseeds or chia seeds
Coffee if you want a coffee protein shake

Protein Shake For Weight-Loss

If you drink protein shakes to help with weight-loss, you should focus on low-calorie shakes using ingredients with a good carb to protein ratio.

Avoid peanut butter and instead, use high-protein plant-based Greek yogurt.

This is a great thick and creamy addition to shakes that contains fewer calories than almond butter or nut butters in general.

Ramuan

Low-Calorie Milk like unsweetened almond milk or unsweetened coconut milk.
Serbuk protein
Low-Sugar Fruits like raspberries or strawberries instead of bananas.
Oat or chia seeds to add fiber that keeps you full.

Low-Carb Keto Protein Shake

If you don’t like sugar or if you have diabetes and you are looking for a tasty low-carb protein shake, you should avoid added sugar.

It means you should skip the banana, maple syrup, or sweetened protein powder.

Ramuan

Low-Carb Protein Powder – Pick a powder sweetened with erythritol or stevia.
Susu Almond tanpa gula
Low-Carb Fruits or veggies, like raspberries, frozen cauliflower, or frozen zucchini. These vegetables add a creamy texture to the shake and contain minimal carbs.