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Top 10 Protein Shake Recipes for Busy, Fit Dads

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:



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