As a busy and active dad, finding the time and energy to fuel your workouts and recovery is crucial for maintaining your status as the fittest dad on the block.
One of the most convenient ways to boost your protein intake and support muscle growth is through protein shakes. Here are the top 10 protein shake recipes, along with 2 bonus options, tailored specifically for busy, fit dads who want to put on muscle mass and get jacked.
As a disclaimer... Whole foods like chicken, lean beef, fruits, and vegetables come first. Supplements are exactly that... a powerful supplement/ aid to a well-rounded diet.
I am an ambassador for SFH and use Pure Whey Protein + STRONG Post Workout (creatine monohydrate) in all of my shakes. Use "BENBARKER10" for 10% off. I am affiliated but they are simply the best.
1. In a Hurry Shake
Ingredients:
Water
Whey protein powder
Creatine powder
Powdered Gatorade
Instructions: Combine water, whey protein, creatine, and powdered Gatorade in a shaker bottle. Shake well and enjoy for a quick protein boost on busy days.
2. The Classic
Ingredients:
Milk
Whey protein powder
Instructions: Blend or shake milk and whey protein powder until smooth for a classic and nutritious protein shake.
3. Orange Dreamsicle
Ingredients:
Orange juice
Vanilla whey protein powder
Instructions: Blend orange juice and vanilla whey protein for a refreshing and citrusy protein shake reminiscent of a dreamsicle.
4. My Go-To High-Cal Shake
Ingredients:
1 cup oatmeal
1 cup milk
1 frozen banana
Whey protein powder
Creatine powder
Instructions: Blend oatmeal, milk, frozen banana, whey protein, and creatine for a high-calorie shake perfect for fueling intense workouts.
I got the Ninja Pro Kitchen System last year for making protein shakes, smoothie bowls, and general kitchen use. It's been a game changer. Check it out here. I do receive commissions, so thank you!
5. Chunky Monkey
Ingredients:
1 cup milk
1 frozen banana
Chocolate whey protein powder
Big scoop of peanut butter
Instructions: Blend milk, frozen banana, chocolate whey protein, and peanut butter for a delicious and filling shake.
6. Strawberry and Cream
Ingredients:
1 cup frozen strawberries
1 cup milk (dairy or plant-based)
Vanilla whey protein powder
Instructions: Blend frozen strawberries, milk, and vanilla whey protein for a sweet and creamy protein shake.
7. Vanilla Coffee
Ingredients:
1/2 cup cold brew coffee
1/2 cup milk (dairy or plant-based)
Vanilla whey protein powder
Ice cubes
Instructions: Blend cold brew coffee, milk, vanilla whey protein, and ice cubes for a caffeinated protein boost.
8. Pina Colada
Ingredients:
1 frozen banana
1/2 cup fresh pineapple
1 cup coconut milk
Vanilla protein powder
1 tablespoon shredded unsweetened coconut
Instructions: Blend frozen banana, fresh pineapple, coconut milk, vanilla protein powder, and shredded coconut for a tropical protein shake.
9. Chocolate Chip Cookie Shake
Ingredients:
1 1/2 cups almond milk
Vanilla protein powder
1/4 cup dry oats
1/4 teaspoon vanilla extract
Pinch of salt
Handful of ice cubes
1 tablespoon mini chocolate chips
Stevia (optional)
Instructions: Blend almond milk, vanilla protein powder, dry oats, vanilla extract, salt, ice cubes, mini chocolate chips, and stevia for a guilt-free cookie-inspired shake.
10. Tropical Sunrise
Ingredients:
1 cup almond milk
Vanilla protein powder
1/2 frozen banana
1/2 cup frozen pineapple
1/2 cup plain Greek yogurt
Instructions: Blend almond milk, vanilla protein powder, frozen banana, frozen pineapple, and Greek yogurt for a refreshing and protein-packed shake.
Bonus Options:
11. Cinnamon Roll Shake
Ingredients:
1 1/2 cups milk (dairy or plant-based)
Vanilla protein powder
1/4 teaspoon ground cinnamon
1/2 cup vanilla Greek yogurt
1/4 cup dry oats
1/2 frozen banana
Instructions: Blend milk, vanilla protein powder, ground cinnamon, Greek yogurt, dry oats, and frozen banana for a cinnamon roll-inspired treat.
12. Key Lime Pie
Ingredients:
1/2 cup vanilla Greek yogurt
1 cup milk (dairy or plant-based)
Vanilla protein powder
1 tablespoon lime juice
Stevia (optional)
Handful of ice cubes
Instructions: Blend Greek yogurt, milk, vanilla protein powder, lime juice, stevia, and ice cubes for a tangy and refreshing protein shake.
These protein shake recipes are designed to provide essential nutrients and increase your gainz in the gym. If you need direction in the gym, check out a Free 7-Day Trial to my Gym Gainz Guide.
Incorporate these shakes into your daily routine to support your fitness goals and stay energized throughout the day. Remember, consistency is key, so keep stacking those healthy choices day by day for long-term success on your fitness journey.
In Strength,
Ben AKA The Neighborhood Alpha Dad
Why SFH Pure Whey is the best:
