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A Great, Quick Protein Shake Recipe

protein shakeI take in a lot of calories every day, but I’m not one to spend a year preparing my food. I eat about 4,500 calories per day on average, and go up to 5,500 or even 6,000 depending on how my training volume is testing. A couple of times a month I’ll have a four or five workout stretch where I can easily move 50,000 pounds or more during a weight training session.

I’ve tried a few other supplements, but protein is the only one that I don’t like to do without.

It goes without saying that that makes me pretty freaking hungry. It also goes without saying that if I had to actually chew all of those calories up, I’d never get there. I drink most of it. I also find that I tire fairly quickly of protein shakes, so I’ve been experimenting with my blender and trying to find new ways to keep things interesting.

Here’s my current favorite:

  • 16 oz of whole milk
  • 2 scoops of protein: I like the Gold Standard Whey
  • 2 cups of oats: this almost makes it a drink you can chew. Some people hate it. I love it.
  • 2 Teaspoons of peanut butter
  • 3 teaspoons of olive oil
  • a banana: sometimes I use blueberries or strawberries, but with this current mixture I think the banana tastes best

that’s it! I can whip this up in about three minutes, and if I drink two a day, given my workload and muscle building goals, I’m able to intake a ton of food without ever starting to hate it.


If you’re looking for any more info about protein, I also recently took a look at that eternal question: how much protein in an egg?

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