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Protein Milk 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

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Sports Nutrition Extra

Athlete nutrition isn't just about weight loss. It is important to fuel the body optimally before, during and after exercise, as well as to stay hydrated. Supplements may also be required.

Weight Loss Extra

There are no simple answers. You should keep a healthy weight, consider one of these diets, though exercise is also important.

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