12 Mind-Blowing, Muscle-Building

Protein Shakes
By Bodybuilding.com
Last updated: Mar 27, 2015

Each of these easy-to-make elixirs contains 25 to 50 grams of high-quality

protein, for starters. It only gets better from there...

12 MIND-BLOWING, MUSCLE-BUILDING PROTEIN

SHAKES
Mixing up a protein shake is a chemistry experiment. A little of this, a little of that, a
scoop of this, and then BLEND. (Imagine whirring noise here.) Once the OFF switch is
pressed, the results of the experiment are at hand.
If the ingredients represent a perfect blend, if they were entered in the correct amounts,
drinking won't stop until the shake is gone. If you take a sip and then stop to assess it,
something went wrong, something's amiss. Palatable? Maybe. Perfect? Alas, no.
Here at Bodybuilding.com, we don't need no stinkin' experiments when it comes to
protein shakes. So when the staff asked me, a Team Bodybuilding.com member, for my
best protein shake recipes, I was happy to oblige. After all, I'm something of a master
mixologist when it comes to turning Protein Powder: into liquid magic. Here, then, are
my best muscle-building, mind-blowingly-yummy-tasting shake recipes.
We, in turn, are happy to share them with you. You're welcome!
1 COCONUT TWISTED JULIUS
INGREDIENTS

COCONUT MILK: 1 CUP

VANILLA PROTEIN POWDER: 2 SCOOPS

ORANGE JUICE CONCENTRATE: 2 TBSP

FROZEN BANANA: 1/2 BANANA

NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 468
Fat9.3 g
Carbs46.8 g
Protein52 g
2 MUSCULAR

MANGO

INGREDIENTS

SUGAR-FREE APPLE JUICE: 1 CUP

VANILLA PROTEIN POWDER: 2 SCOOPS

ORANGE JUICE CONCENTRATE: 2 TBSP
GREEK YOGURT: 1/2 CUP
FROZEN MANGO: 1/2 CUP
FROZEN PINEAPPLE: 1/2 CUP
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 600
Fat4.3 g
Carbs79.5 g
Protein63.5 g

3 ALMOND

JOY

INGREDIENTS

UNSWEETENED ALMOND MILK: 1 CUP

CHOCOLATE PROTEIN POWDER: 2 SCOOPS
ALMOND BUTTER: 2 TBSP
DARK CHOCOLATE CHIPS: 2 TBSP
COCONUT: 1/4 CUP (SHREDDED)
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 1042
Fat45 g
Carbs58.8 g
Protein61.8 g
4CARAMEL

COFFEE

INGREDIENTS

UNSWEETENED ALMOND MILK: 1 CUP

CHOCOLATE PROTEIN POWDER: 2 SCOOPS

INSTANT COFFEE: 1 TBSP

CARAMEL CREAMER: 1 TSP (SUGAR-FREE)

NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 340
Fat6.5 g
Carbs25 g
Protein51 g
5 THE

FUZZY PROTEIN

INGREDIENTS

SUGAR-FREE APPLE JUICE: 1 CUP

VANILLA PROTEIN POWDER: 2 SCOOPS
GREEK YOGURT: 1/2 CUP
FROZEN PEACHES: 1/2 CUP
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 377
Fat4.2 g
Carbs21.3 g
Protein62.7 g
6 DARK

CHOCOLATE BANANA

INGREDIENTS

UNSWEETENED ALMOND MILK: 1 CUP

CHOCOLATE PROTEIN POWDER: 2 SCOOPS
CINNAMON: 1 TSP
DARK CHOCOLATE CHIPS: 2 TBSP
FROZEN BANANA: 1/2 BANANA
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 565
Fat15.6 g
Carbs58.3 g
Protein54.3 g

7 CHEESECAKE

PROTEIN

INGREDIENTS

UNSWEETENED ALMOND MILK (OR WATER): 1 CUP

VANILLA PROTEIN POWDER: 2 SCOOPS
CREAM CHEESE: 1 OZ
CRUSHED GRAHAM CRACKERS: 1/4 CUP
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 460
Fat8.9 g
Carbs38.9 g
Protein56.4 g
8 THE

RICH

INGREDIENTS

FAT-FREE MILK: 12 OZ
CHOCOLATE PROTEIN POWDER: 2 SCOOPS
FAT-FREE VANILLA YOGURT: 2 TBSP
PEANUT BUTTER: 1 TBSP
HAZELNUT COFFEE: 2 TBSP
CARAMEL ICE CREAM TOPPING: 1/8 CUP
ICE: 10 ICE CUBES

NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 591
Fat13 g
Carbs51.7 g
Protein71.3 g
9 CHOCOLATE

PEANUT BUTTER

INGREDIENTS

WATER: 12 OZ
CHOCOLATE PROTEIN POWDER: 2 SCOOPS
FLAX MEAL: 1 TBSP
PEANUT BUTTER: 1 TBSP
WHIPPING CREAM: 2 TBSP (HEAVY CREAM, NOT OUT OF A CAN)
ICE: 10 ICE CUBES
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 524
Fat25.4 g
Carbs35.5 g
Protein57.1 g
10 FIBROUS

FRUIT

INGREDIENTS

MILK OR APPLE JUICE: 1 CUP

WHEAT GERM: 1/2 CUP

MILK & EGG PROTEIN POWDER: 1/3 TBSP

FROZEN BANANA: 1/2 BANANA
FROZEN STRAWBERRIES, BLUEBERRIES, OR PEACHES: 3-4 STRAWBERRIES OR 1/3
CUP BLUEBERRIES/PEACHES
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 287
Fat1.9 g
Carbs49.1 g
Protein25.4 g
11 SNICKERS

MOCHA

INGREDIENTS

UNSWEETENED ALMOND MILK: 1/2 CUP

PROTEIN POWDER: 1 SCOOP
COLD COFFEE: 1/2 CUP
CARAMEL CREAMER: 1 TSP (SUGAR-FREE)
BUTTERNUT FLAVORING EXTRACT: 1 TSP

CHOCOLATE CARNATION INSTANT BREAKFAST: 1/4-1/2 PACKE

ICE: 3 ICE CUBES
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 136
Fat4.5 g
Carbs30 g
Protein32 g

12 SWEET

STRAWBERRY

INGREDIENTS

WATER: 8 OZ
VANILLA PROTEIN POWDER: 2 SCOOPS
FLAXSEED OIL: 2 TBSP
GREEK YOGURT: 1/2 CUP
FROZEN STRAWBERRIES: 1/2 CUP
NUTRITION FACTS
SERVING SIZE: 1 SMOOTHIE
RECIPE YIELDS: 1 SERVING
Amount per serving
Calories 500
Fat10.8 g
Carbs28.1 g
Protein74.3 g
A FINAL NOTE ON THESE RECIPES:

You can change them to fit your calorie needs! Some of these recipes have more carbs than
others, some have higher fat, and some are great for cutting.
So if you're currently leaning out, you may want to switch out any almond or coconut milk for
water.
If you're lactose intolerant, omit dairy products. Get creative and don't let boredom take you
shopping down the baked goods aisle when hunger calls!

Lose Fat and Get Ripped

In Less Than a Year, Just
Like This Guy
Be inspired by his before-and-after photos
by Marjorie Duran

We usually have common reasons for getting fitto finally don that slim-fitting
shirt, to relieve stress, or to sidestep the health scares that come with being overweight .

Tonton Aguilars initial motivation to improve his body, however, was a bit less
self-centered: To become a better father and husband.
A 29-year-old dad of two, Aguilar says, If youre fit, youre strong enough to
work and move without easily getting sick. It makes you capable of providing
for your family.
When he was still on the heavy side, Aguilar suffered from ACL tears on both
knees. I slipped while playing basketball perhaps because my knee couldnt
bear my weight anymore. Injuring my left knee in 2007 really brought me back
to my senses, he relates. I knew I needed to lose weight to avoid another
injury from happening, especially since my [family needs me].
Aguilar started his fitness journey by changing his bad eating habits and by
enrolling in a fitness gym, where he trained at least six times a week. With
this lifestyle, he slimmed down from 198 pounds to 130 pounds in 5 months.
After a few more months, he put on 15 pounds of muscle mass.
NUTRITION STRATEGY

During his weight loss phase, Aguilar made it a point to eat healthy and
lessen his carb intake. First, he removed rice from his meal plans for 2 straight
years. Then, to beef up the numbers on the scale again months after, he
included a combination of good carbs like oatmeal and brown rice, protein-rich
foods like fish, plus a variety of vegetables.
I always do meal prepping because it helps me reach my goals, he says.
Want a sample of his daily meal plan?
Breakfast: Oatmeal, fruits and black coffee
A.M. Snack: Vegetables or any protein-rich food
Lunch: Brown/red rice with vegetables and any protein-rich dish
P.M. Snack: Chicken or beef wrap
Dinner: Vegetables and any protein-rich snack
A guy who loves to cook, Aguilar even shares his quick-and-easy to
prep chicken muscle wrap recipe you can eat any time of the day!

Ingredients
1 whole wheat pita wrap
1 cheek of chicken breast fillet
3 pcs. Romaine lettuce
Half green and half red bell peppers
1 Tomato
Cucumber
Half slice white onion
1 cheek of ripe mango
Mustard sauce
How to Prepare It:
1. Marinade the chicken, grill it, and then set aside.
2. Slice the mango, tomato, cucumber and white onion, then set aside.
3. Wash the romaine lettuce, dry it, and then set aside.
4. Heat the whole pita wrap.
5. Spread the mustard sauce on the wrap (optional) and combine all the
ingredients on top, then roll to close.
Makes 1 serving

FITNESS STRATEGY
To bulk up, Aguilar says its important to lose unwanted pounds first. Heres
how he planned his workout.
Alis-taba daily program (for 5 months): He began with 10-20 minutes worth
of cardio followed by weighted (20-25-30-35 lbs. increasing) decline ab
crunches for 1,000 reps. Afterwards, he worked on particular muscle groups.
Monday: Chest workout
Tuesday: Shoulders workout
Wednesday: Back workout
Thursday: Legs workout
Friday: Arms workout
*Saturday: Cardio and abs workouts only
*Sunday: 30 minutes cardio
Pampa-buff program: To maximize results, Aguilar focused on supersets.
(For example, to work his chest, he would do a flat bar chest press for 15
reps, followed right away by flat dumbbell flys for 12 reps) Below is a list of his
target body parts every training day.

Monday: Chest and abs

Tuesday: Shoulder and arms
Wednesday: Legs
Thursday: Arms and abs
Friday: Back
*Sunday: Rest
He still follows this program to this day. Aguilar adds, Sometimes I do
functional training or circuit workout to maintain my weight as I gain lean
muscle mass from split workouts.
Aguilar has definitely come a long way. He now works in the fitness industry
as a personal trainer at Fitness First-The Fort. His ultimate tips to finally
achieve the body you want? Study your food intake and just work out no
matter how bad your day is. Remember that it's not 70% diet and 30%
workoutit's 100% diet and 100% workout. Yep. You need to always give it
your all, man.
Got a weight loss or bulk up story that you want to share? Message us your
story and before-and-after photos on our Facebook page, and you could be
featured on the website.