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5 protein shakes recipes to complete your day

With the rush of day-to-day life, food, sometimes gets a little forgotten or left to the background.

However, food is one of the main pillars for a good physical and even cognitive yield.

In order to achieve the appropriate intake of various nutrients, such as protein, carbohydrates, vitamins, minerals and fiber, the use of food supplements and fast but healthy meals can be the key to success.

In the case of high-competition athletes, or athletes who practice physical activity in a regular and intense way, due to the energy expenditure arising from physical activity, their nutritional needs are, of course, superior.

In order to meet these needs, good food planning is essential.

Shakes can be an added value for their numerous advantages, such as those described below:

  • Easy digestion
  • Practical
  • Fast consumption
  • Variety (depending on the foods or supplements we want to add)

In this article, beyond helping you realize the importance of proper nutrition, I will also give you some suggestions of shake recipes -with or without supplements-that you can consume at different times of your day.

Importance of nutrition for athletes

nutrition for athletes

In athletes, nutrition plays a major role in that it can influence several aspects such as:

  • Adequate intake of energy and nutrients
  • Maintaining a healthy weight and body composition
  • Adaptation and recovery in the face of training
  • Prevention of disease risk and injury
  • Optimization of physical income

The use of protein shakes, which the main constituent is protein, as a food supplement, should be considered and planned.

Aspects such as protein needs, the kind of training and feeding are what will determine their use, or not.

In pre-or post-workout situations, the use of protein shakes may be beneficial for easy digestion and absorption of this nutrient, responsible for construction and also muscle recovery.

For cases of athletes whose objective is muscular hypertrophy, and whose protein intake is compromised, the use of these shakes becomes an even greater value.

However, in addition to protein shakes with protein supplements, it is also possible to produce a protein-rich shake.

See now the most appropriate options for every moment of the day.

Protein shake recipes for different times of day

proteins variety



  • 2 natural yogurts
  • 1 teaspoon of ground linseed
  • 1 handful of blueberries

The breakfast meal is one of the most important of our day, this is because it is the meal that ends with the fast that we face during the night.

In this meal, nutrients such as protein, fat and carbohydrates, should be present, however, the amount of carbohydrates must be controlled, and you should bet on natural sources and little or nothing processed as is the case with fruit and oats.

The source of protein can be through dairy or not. You can bet on yogurts without the addition of sugars and natural seeds that guarantee you the adequate consumption of this macronutrient.



  • 100ml of water or rice drink without adding sugars
  • 1 small banana

The workout meal should be simple, easy to digest, not containing, therefore, processed foods and very rich in fat and fiber.

Carbohydrates and protein should be present, with a greater emphasis on carbohydrates as the main source of energy and to obtain muscle glycogen – fundamental to ensure that you support the intensity of the workout.



  • 1 natural yogurt
  • 100 ml of oatmeal drink

In workout, the main objective is to recover from muscle damage (because during the exercise you breakdown muscle fibers) and replenish the reserves of glycogen (your energy reserves are depleted and you need to replace them). For this you can include some dairy, fruit, unrefined cereals, isolated protein or even seeds.



  • 1 tablespoon of protein-chocolate flavor
  • Grated coconut

The intermediate meals, the so-called “snacks”, must be meals that allow you to feel satiated and thus prevent you from slipping and take refuge in more processed food.

It is essential that these meals are complete and rich in fiber, protein, fat or complex carbohydrates, options that will influence your appetite, leaving you satiated for longer periods, especially with the help of fiber and protein.

For vegans


  • Almond beverage (200ml)
  • 2 teaspoons of oat bran
  • Cinnamon to taste

Protein is not just animal origin. Whole grains, legumes and various seeds are also good protein suppliers and it is possible, in the case of vegetarian or vegan beings, to also make a protein shake.

In addition, you will also find soy/pea/rice/hemp protein and other types of vegetable protein for sale and you can consult the Zumub website and choose the one you prefer.

In short…

Protein is an important nutrient for various processes in the human body and there are sources of animal origin and vegetal origin. Choose the one that most suits you.

There are benefits in using shakes, independently if they are based on common food or supplements. According to the time of day and/or objective, the shake may be different, and in some moments, we can add fiber or fat resources, but at other times it is something that should not be present.

Bet on healthy foods and experience various flavors and kinds of protein supplements in case you want to make your shake full of flavor and nutrients.

Whey isolated, concentrated, hydrolyzed, vegetable protein, beef protein, egg protein… The odds are many, check the offer of zumub.


The information included in this article concerns the authors opinion only.

About Liliana Silvestre

Liliana Silvestre
Liliana Silvestre is a nutritionist with a degree in dietetics from ESSLEI. She has professional experience in various fields of nutrition, and she has a passion for healthy cooking. Her goal is to help as many people as possible to transform their lifestyles adopting more healthy habits.

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