10 protein shake recipes

These protein shake recipes give you one shake for each Fuel Sync whey flavour, from a 158 kcal protein frappé to a 412 kcal cheesecake shake. Each one takes under five minutes, and each comes with its protein, carbs, fat and calories, worked out from our whey label.

Most use the same base: one 30 g scoop of whey and 250 ml of semi-skimmed milk, about 30 g of protein and 227 kcal. Then you add one or two things that suit the flavour.

How to make a protein shake that isn't lumpy

Pour in the milk first, then the fruit and other add-ins, then the whey. Blend for 20 to 30 seconds. Use a blender for recipes with fruit, oats or nuts. A shaker works for the frappé and for whey with milk alone.

Too thick? Add a splash of milk. Too thin? Add ice, a few more pieces of frozen fruit or a spoonful of oats. For a smoother shake, blend the oats on their own first.

1. Vanilla berry shake

A fresh, fruity shake that suits any time of day.

• 1 scoop (30 g) vanilla whey
• 250 ml semi-skimmed milk
• 80 g frozen mixed berries

About 31 g protein, 20 g carbs, 6 g fat, 262 kcal.

2. Chocolate banana shake

The classic after training: protein plus fast carbs to refuel.

• 1 scoop (30 g) chocolate whey
• 250 ml semi-skimmed milk
• 1 banana (about 100 g)
• 1 tsp cocoa powder for a darker chocolate taste

About 33 g protein, 35 g carbs, 7 g fat, 327 kcal.

3. Strawberry ice cream shake

Thick and cold, like a milkshake, with more protein than most milkshakes.

• 1 scoop (30 g) strawberry ice cream whey
• 250 ml semi-skimmed milk
• 100 g frozen strawberries
• 50 g Greek yoghurt (2% fat)

About 36 g protein, 22 g carbs, 7 g fat, 295 kcal.

4. Banana oat breakfast shake

A full breakfast you can drink on the way to work.

• 1 scoop (30 g) banana whey
• 250 ml semi-skimmed milk
• 30 g rolled oats
• A pinch of cinnamon

About 34 g protein, 32 g carbs, 8 g fat, 340 kcal.

5. Cookies and cream shake

Greek yoghurt makes it thick and adds another 10 g of protein.

• 1 scoop (30 g) cookies and cream whey
• 250 ml semi-skimmed milk
• 100 g Greek yoghurt (2% fat)
• A handful of ice

About 41 g protein, 18 g carbs, 8 g fat, 300 kcal.

6. Iced coffee protein frappé

The lightest shake here, made the Cyprus way: shaken with ice until frothy.

• 1 scoop (30 g) iced coffee whey
• 2 tsp instant coffee
• 150 ml cold water
• 100 ml semi-skimmed milk
• Plenty of ice

Shake the coffee, water and whey hard in a shaker for 20 seconds until frothy. Pour over ice and top up with the milk.

About 25 g protein, 7 g carbs, 3 g fat, 158 kcal.

7. Peanut butter banana shake

More calories and healthy fats, for bulking or a long day.

• 1 scoop (30 g) peanut butter whey
• 250 ml semi-skimmed milk
• 1 banana (about 100 g)
• 1 tbsp (15 g) peanut butter

About 35 g protein, 36 g carbs, 14 g fat, 404 kcal.

8. Salted caramel tahini shake

Tahini and a date give a rich caramel taste with no syrup.

• 1 scoop (30 g) salted caramel whey
• 250 ml semi-skimmed milk
• 1 Medjool date, stone removed
• 1 tbsp (15 g) tahini

About 34 g protein, 31 g carbs, 14 g fat, 383 kcal.

9. Pistachio shake

Creamy and nutty, with real pistachios blended in.

• 1 scoop (30 g) pistachio whey
• 250 ml semi-skimmed milk
• 50 g Greek yoghurt (2% fat)
• 10 g shelled pistachios

About 38 g protein, 18 g carbs, 11 g fat, 320 kcal.

10. Raspberry cheesecake shake

Cheesecake in a glass, with a crushed biscuit for the base.

• 1 scoop (30 g) raspberry cheesecake whey
• 250 ml semi-skimmed milk
• 100 g Greek yoghurt (2% fat)
• 80 g frozen raspberries
• 1 digestive biscuit (15 g), crushed on top

About 43 g protein, 31 g carbs, 11 g fat, 412 kcal.

Which shake for which goal

• After training: chocolate banana or peanut butter banana. They give protein plus carbs to refuel.
• Breakfast: banana oat. The oats keep you full until lunch.
• Fewer calories: the iced coffee frappé, or any shake made with water instead of milk. Whey with 250 ml of water is 112 kcal.
• Most protein: raspberry cheesecake or cookies and cream, thanks to the Greek yoghurt.
• Gaining weight: read our guide to making your own mass gainer.

Swaps for vegan, lighter or dairy-free shakes

• Vegan or milk allergy: use Fuel Sync vegan protein in chocolate or cookies with cream, a plant milk and plant yoghurt. Vegan protein is thicker, so add 50 ml more liquid.
• Lighter: use water or an unsweetened almond milk instead of semi-skimmed milk. That saves about 80 to 100 kcal.
• Lactose: lactose-free milk works in every recipe. Whey concentrate itself has a little lactose, so if you are very sensitive, read whey protein problems solved.

Keeping shakes cold in the Cyprus heat

A shake with milk shouldn't sit warm. Drink it within 30 minutes, or keep it in the fridge for up to 24 hours in a closed bottle and shake again before drinking. To take one to the gym in summer, carry the powder dry in the shaker and add cold milk or water when you are ready.

Common questions about protein shakes

Is it better to make a protein shake with milk or water?

Milk gives a creamier shake and adds about 8 g of protein and 115 kcal per 250 ml. Water keeps it light at 112 kcal a scoop. Both work; pick by your goal.

Can I make protein shakes the night before?

Yes. Keep it in a closed bottle in the fridge and drink it within 24 hours. Shakes with banana go brown, so add the banana in the morning.

How many protein shakes a day is too many?

For most people, one or two a day is plenty. Shakes should add to your meals, not replace them. Our protein calculator works out how much protein you need, and how and when to take whey covers timing.

Can I add creatine to a protein shake?

Yes. Pure creatine has no taste, so one 5 g scoop mixes into any of these shakes. Read creatine and whey together.

Make your first shake

All ten recipes use Fuel Sync whey protein, a 2 kg tub with 66 servings in ten flavours. Pick a flavour, pick its shake, and blend.