Protein shake
This simple protein shake combines whey protein powder and 2% milk for a quick and effective post-workout recovery drink. Prepare it in minutes using a blender, shaker, or by manual stirring.
Cook time 0 min
Prep time 1 min
Ingredients:
1 scoop whey protein powder1 cup milk (2% fat)
Protein shakes are a quick and convenient way to fuel your body, especially after a workout. They can help with muscle recovery, weight management, and overall nutrition. This simple protein shake recipe requires just two ingredients and can be prepared in a matter of minutes.
Instructions:
- Measure out 1 scoop (30 grams) of your preferred whey protein powder.
- Pour 1 cup (240 grams) of 2% fat milk into a measuring cup.
- Blender Method: For a smooth, frothy shake.
- Shaker Bottle Method: For a quick, on-the-go option.
- Manual Stirring: If you don't have any equipment available.
- Add Ingredients: Pour the milk into the blender jar. Add the scoop of whey protein powder.
- Blend: Secure the lid and blend on medium speed for about 30-45 seconds until fully mixed and frothy.
- Serve: Pour the shake into a glass and enjoy immediately.
- Combine Ingredients: Pour the milk into a shaker bottle. Add the scoop of whey protein powder.
- Shake: Secure the lid tightly and shake vigorously for about 30 seconds until well mixed.
- Consume: Drink directly from the shaker bottle or pour into a glass.
- Mix in Glass: Pour the milk into a large glass. Add the scoop of whey protein powder.
- Stir: Use a spoon or a small whisk to stir the mixture thoroughly until the protein powder is fully dissolved. This may take a bit longer and may not be as smooth as the other methods.
- Drink Up: Enjoy your shake right from the glass.
This easy-to-make protein shake is perfect for anyone looking for a nutritious, quick, and delicious way to boost their protein intake. Whether you're an athlete, a busy professional, or just someone who values a healthy diet, this shake can be a great addition to your daily routine. Enjoy it post-workout or as a convenient snack anytime you need a protein pick-me-up.
Protein shake FAQ:
Blend the ingredients for about 30-45 seconds until fully mixed and frothy. This ensures the protein powder is well incorporated into the milk.
Yes, you can substitute 2% milk with any milk of your choice, including almond milk, soy milk, or skim milk. Just be aware that this may change the taste and nutritional profile slightly.
If you have leftover shake, store it in the refrigerator in a sealed container for up to 24 hours. Shake or stir well before drinking, as separation may occur.
You can add ingredients like fruit (bananas, berries), nut butter, or cocoa powder. Just remember to adjust the liquid if you add thicker ingredients to maintain the desired consistency.
If your protein shake turns out too thick, simply add a little more milk and blend or shake again until you achieve your desired consistency.
Tips:
- For a thicker consistency, you can add a few ice cubes before blending.
- If you prefer a non-dairy option, substitute the 2% milk with almond milk, soy milk, or any other plant-based milk.
- To enhance the flavor, consider adding a teaspoon of cocoa powder, a dash of cinnamon, or a splash of vanilla extract.
- For extra nutritional benefits, you can add fruits like bananas or berries before blending.
- Make sure to blend the shake thoroughly to ensure a smooth consistency.
Nutrition per serving
1 ServingsCalories 230kcal
Protein 33g
Carbohydrates 14g
Fiber 0.93g
Sugar 12g
Fat 5g
More recipes
Green smoothie bowl
Enjoy a refreshing green smoothie bowl packed with spinach and fruit.
29 Jan 2026Chocolate self-saucing pudding
Decadent chocolate self-saucing pudding with a gooey sauce.
16 Jan 2026Fresh lime juice and soda
A refreshing lime soda that's easy to make and perfect for warm days.
02 Dec 2025Spinach, cheese & tomato omelette
Enjoy a nutritious spinach, cheese, and tomato omelette for breakfast.
17 Nov 2025