Home > Nutrition > Sport > Macronutrients > Protein > Shakes

Protein is an important component of all athletes, but in particular those wishing to maintain or increase their muscle mass. It is usually not necessary to go out and buy protein supplements. These easy to make protein shake recipes can be used to increase your dietary protein. These provide a natural, simple and cheaper alternative to other protein supplementation.

---

---

Each shake also has a listing of the nutrition breakdown per serve.

With each of these recipes, you can replace the milk powder with 2-3 egg whites - this will reduce carbohydrates by 30g and reduce protein by 10g!!  However, it may not taste as good!

Milo Makeover 250ml skim milk 3 tablespoons of skim milk powder 2 tablespoons of Milo 1 large scoop of ice-cream	Nutrition per serve Energy:  1650kJ / 395 Cals Carbs:    58g Protein:  35g Fat:        4g
Sweet Banana Banger 250ml skim milk 3 tablespoons of skim milk powder 1 banana 1 tablespoon of honey	Nutrition per serve Energy:  1940kJ / 464 Cals Carbs:    85g Protein:  32g Fat:        1g
Fruity Fortifier 250ml skim milk 2 tablespoons of skim milk powder 1 piece of fruit 2 tablespoons of fruit yogurt	Nutrition per serve Energy:  1725kJ / 413 Cals Carbs:    68g Protein:  34g Fat:        1.6g
Musashi Mix 60g Musashi Powder 500ml skim milk	Nutrition per serve Energy: 1920kJ / 459 Cals Carbs:     50g Protein:   43g Fat:         9g

---

---

Related Pages

• Recipes for Athletes
• More about Protein for Athletes
• Protein Powders and Supplements — what is a food and what is a supplement?
• Protein for Runners
• Are Amino Acid Supplements Necessary?
• More about Supplements
• Buy in the Supplement Store