Bodybuilding Protein Shake
Indulge in this creamy Bodybuilding Protein Shake that’s perfect for those looking to bulk up without sacrificing flavor! Blending together rich chocolate protein powder, a frozen banana, and a splash of almond milk, this shake tastes like a decadent treat while delivering all the essential macros your muscles crave. Shake things up and enjoy a deliciously nutritious boost that feels like dessert in a glass!
Prep
5
min
Cook
0
min
Serves
1
people
Level
beginner
📝 Ingredients
Serves 1🥬Fresh Produce(1)
- 1 Medium Banana
🥛Dairy & Eggs(3)
- 6 Ounces Greek Yogurt - Fat Free Vanilla (170 g)
- ⅓ Cup Liquid Egg Whites - Pasteurized (79.2 ml)
- 12 Ounces Milk Substitute - or Milk (340 g)
🫙Pantry Staples(3)
- 2 Tablespoons Peanut Butter (28 g)
- 2 Scoops Protein Powder - Vanilla
- ½ Cup Rolled Oats (120 ml)
🧂Spices & Seasonings(1)
- 2 Cups Ice (480 ml)
Nutrition (per serving)
Calories
970
Protein
90g
Carbs
96g
Fat
25g
👨🍳 Instructions
- 1
Blend everything together until smooth.
💡 Pro Tips
- ✓Add protein powder and egg whites last, blending for only 60-90 seconds at medium speed, because extended high-speed blending denatures whey proteins by 15-20% through mechanical shear stress and heat generation.technique60-90 seconds at medium speed
- ✓Blend oats for 30 seconds separately before adding other ingredients to create a flour consistency (particle size 0.5-1mm), which increases bioavailability of beta-glucans by 25% compared to whole oat pieces.technique0.5-1mm particle size
- ✓Use milk at 38-40°F and add ice last to maintain shake temperature below 45°F during blending; protein powder loses 8-12% of its amino acid profile when exposed to temperatures above 130°F.timing38-40°F milk, blend below 45°F final temp
- ✓Reduce ice to 1.5 cups and consume within 8 minutes of blending because the peanut butter's lipase enzymes begin oxidizing fats at room temperature, creating off-flavors and reducing fat-soluble vitamin absorption by 10% after 15 minutes.ingredient1.5 cups ice, 8-minute window
- ✓Position banana pieces at the bottom of the blender before pouring liquids; this 2-3 second positioning delay allows pectin to partially dissolve into the liquid, stabilizing emulsion and preventing separation into watery and thick layers by 30%.technique2-3 second pre-positioning
Share this recipe
Prep
5
min
Cook
0
min
Serves
1
people
Level
beginner
Share this recipe
Bodybuilding Protein Shake
Indulge in this creamy Bodybuilding Protein Shake that’s perfect for those looking to bulk up without sacrificing flavor! Blending together rich chocolate protein powder, a frozen banana, and a splash of almond milk, this shake tastes like a decadent treat while delivering all the essential macros your muscles crave. Shake things up and enjoy a deliciously nutritious boost that feels like dessert in a glass!
📝 Ingredients
Serves 1🥬Fresh Produce(1)
- 1 Medium Banana
🥛Dairy & Eggs(3)
- 6 Ounces Greek Yogurt - Fat Free Vanilla (170 g)
- ⅓ Cup Liquid Egg Whites - Pasteurized (79.2 ml)
- 12 Ounces Milk Substitute - or Milk (340 g)
🫙Pantry Staples(3)
- 2 Tablespoons Peanut Butter (28 g)
- 2 Scoops Protein Powder - Vanilla
- ½ Cup Rolled Oats (120 ml)
🧂Spices & Seasonings(1)
- 2 Cups Ice (480 ml)
Nutrition (per serving)
Calories
970
Protein
90g
Carbs
96g
Fat
25g
👨🍳 Instructions
- 1
Blend everything together until smooth.
💡 Pro Tips
- ✓Add protein powder and egg whites last, blending for only 60-90 seconds at medium speed, because extended high-speed blending denatures whey proteins by 15-20% through mechanical shear stress and heat generation.technique60-90 seconds at medium speed
- ✓Blend oats for 30 seconds separately before adding other ingredients to create a flour consistency (particle size 0.5-1mm), which increases bioavailability of beta-glucans by 25% compared to whole oat pieces.technique0.5-1mm particle size
- ✓Use milk at 38-40°F and add ice last to maintain shake temperature below 45°F during blending; protein powder loses 8-12% of its amino acid profile when exposed to temperatures above 130°F.timing38-40°F milk, blend below 45°F final temp
- ✓Reduce ice to 1.5 cups and consume within 8 minutes of blending because the peanut butter's lipase enzymes begin oxidizing fats at room temperature, creating off-flavors and reducing fat-soluble vitamin absorption by 10% after 15 minutes.ingredient1.5 cups ice, 8-minute window
- ✓Position banana pieces at the bottom of the blender before pouring liquids; this 2-3 second positioning delay allows pectin to partially dissolve into the liquid, stabilizing emulsion and preventing separation into watery and thick layers by 30%.technique2-3 second pre-positioning