In the quest to burn fat, build muscle and attain a flat belly right in time to show it off at the park or beach this summer there are many obstacles and challenges that will get in the way.  Getting to the gym has become much easier than eating right.

This is where a good protein shake comes in handy.

There are so many options available now that it makes it even more confusing.  However, knowing what to look for will make this process a convenient “no brainer”.

What To Look For

First look for a brand of whey protein powder that is 100% All Natural.  It should state “no artificial sweeteners”, “no artificial flavors”, “hormon free”, “antiobiotic free”, and “BSE free”.  On the ingredient list you’ll ideally want to have 10 ingredients or less on the label.  Depending on the brand they may have a combination of whey protein sources, and that’s ok.  The flavor protein powder you choose will depend on which recipes below seem tasty to you.  For more variability it’s usually easier to go with vanilla.

Shake It Up

Chocolate Peanut Butter Cup

Mix one serving of chocolate protein powder according to directions with a heaping tablespoon of all-natural peanut butter and half of a banana.  Blend it with crushed ice cubes and enough water to your liking in terms of thickness.

Banana Split

Mix one serving of vanilla or chocolate protein powder according to directions with half a banana, half cup of chopped pineapples, and four frozen strawberries.  Blend it with
crushed ice cubes and enough water to your liking in terms of thickness.

Cookies and Cream

Mix one serving of vanilla or chocolate protein powder according to directions with four to six drops of peppermint extract.  Blend with ice for about 30-45 seconds, then add about four low-fat all-natural chocolate wafers, and blend at a slow speed for an additional 10-15 seconds.

Cinnamon Roll

Mix one serving of vanilla or chocolate protein powder according to
directions with half a teaspoon of ground cinnamon.  extract.  Blend with crushed ice cubes and enough water to your liking in terms of thickness.  This one is especially good with skim milk, soy milk, rice milk, or almond milk.

PB & J

Mix one serving of vanilla or chocolate protein powder according to
directions with a heaping tablespoon of all-natural peanut butter and four to six frozen strawberries (or any berry of choice). Blend
with crushed ice cubes and enough water to your liking in terms of
thickness.

Post-Workout Power Juice

Blend six to eight ounces of all-natural orange juice with one serving of vanilla protein powder, half a banana, half cup of plain yogurt, and ice cubes to your liking.

So these are just a few easy protein shakes to get started.  Add more or less fruit or other ingredients to suit your taste buds.  If you opt for milk as your fluid of choice try to stick with skim milk, low fat soy, rice, & almond milk, or non-fat to low-fat plain yogurt.  Keep the juices for ONLY post-workout shakes, but try to keep it between six to eight ounces (gotta still watch out for the excess sugars).

Are you already a protein shake aficionado?  Share your recipes in the comments section.

PS – These are my brand recommendations,

MRM 100% All Natural Whey (Vanilla or Chocolate) – for protein only, and can be found in most local health food stores

Prograde Lean – for a full meal replacement shake

Prograde Workout – for pre or post workout only (has been university tested and featured in Men’s Health)