I like to share recipes on the website and think it benefits a lot of the viewers. Today I want to focus on giving my athletes out there a few choices of protein shakes that will give them the right nutrients for muscle repair, increased energy and they are cost friendly!

Lets say you don’t have any protein available at home or just don’t have a whole lot of money for that at the moment. I get that, some protein can be very pricey for the container so these recipes will NOT require a protein powder.

A common thing that a lot of young student athletes miss out on is the vitamins and minerals their body need for growth. They need to eat veggies, need to get fruits, a source of proteins, good carbohydrates and healthy fats to ensure they get the full potential of all of the nutrients. Don’t get me wrong, a little bit of pizza, ice cream and candy won’t hurt from time to time, they’re kids! Well a good amount of them. However I am here to help with health and wellness as well as everything else because when it comes down to it, everything starts with what we fuel our bodies with.

Now let us get to the recipes! It is very simple and we do not need a whole lot for them. I will place the ingredient and recipe list below .

Recipe #1

This one in my mind is a classic favorite! It is full of protein to help your muscles repair themselves after workouts. The peanut butter and ice will help give it a “milk shake” texture which is delicious.

• 1 cup of chocolate milk or normal milk, your choice. Chocolate will give it a little more flavor. Almond, soy & cashew milk is also another good choice of milk
• 1-2 TBSP of peanut butter. Organic peanut butter is a solid choice!
• 2-4 ice cubes
• 1/2 cup of whole oats
• 1 Banana

Recipe #2

This recipe will leave your taste buds clueless on what just hit them! If you like fruits and juices then you will love this. The greek yogurt will provide some protein and thicken up the shake a little. There are tons of antioxidants in this one to help the immune system as well which is critical for athletes.

• 4 oz. cup of orange juice
• 1/2 cup of blueberries
• 1/2 cup of strawberries
• 2-4 ice cubes
• 2-4 TBSP – Plain yogurt – greek yogurt will have more protein

RECIPE #3

This recipe is a vitamin packed shake! It also uses water instead of milk for those who are lactose intolerant! The cashews will provide a little extra protein and healthy fats.

• 8 oz of water
• 1-2 handfuls of spinach
• 1/2 cup of fresh pineapple
• 1/2 cup of mango
• 2-4 ice cubes
• 1/2 cup of cashews or another nut (MAKE SURE YOU DON’T HAVE ALLERGIES)

The directions are simple just throw everything in a blender and hit blend. One thing I do want to mention is make sure you pay attention to ingredients and if there is something you are allergic to then substitute  it with something else. If you need help trying to find a substitute then just hit me up and I can help you! Obviously if you have protein powder then feel free to mix it in with these! The reason I made these without protein powders is because it is more cost friendly and some athletes may not like the powders.

I hope everyone is having a great week, thank you for coming and checking out this article. If you have any questions, concerns or comments just hit me up in the comment section below.

–Alex Costa-