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Volleyball Shakes and Smoothies

April-Ross-volleyball-smoothie

I love this picture of Olympic Silver Medalist, April Ross, getting interviewed at a coffee shop BECAUSE April Ross chooses a healthy smoothie over a sugar laden coffee…and YOU SHOULD TOO!

Workouts are only 1/3rd of a healthy lifestyle. The other 2/3rds are proper nutrition and a solid night’s sleep. Workouts breakdown muscle. Nutrition feeds the muscle. Sleep repairs the muscle. It’s a vicious cycle ūüėČ

Replenishing your body with proper nutrients within 30 minutes of your workout is essential. Regular or Chocolate Milk is a great post workout fuel, but I understand you may want to enjoy something more refreshing in the warm summer months. Try a smoothie! Smoothies are another great post workout source. Following are 47 different types of smoothies. Find one that will entertain your pallet, grab a blender, mix in the ingredients, and enjoy!

Nom, nom nom!

Reeses Pieces Shake!

Ingredients

  • 1 cup¬†skim milk
  • 1 cup¬†egg beaters
  • 1 heaping tbsp peter pan honey roasted¬†peanut butter
  • 2.5 scoops double rich chocolate¬†whey protein
  • 1 heaping tbsp¬†micronized creatine
  • A sufficient amount of Coffeemate sugar free hazlenut flavoring!

Blend For 30-40 Seconds

 

The Bad Girl

Ingredients

  • 12 oz¬†skim milk
  • 4-8 Thin Mint Girl Scout Cookies
  • Handful of ice
  • 2 scoops of chocolate¬†whey protein

Blend and enjoy!

 

Berries & Cream Shake

Ingredients

  • 1 scoop of vanilla¬†whey protein
  • 1 scoop of ice
  • 1 small can of¬†pineapple juice¬†(cook with boiling water)
  • 1 handful of¬†mixed berries

Blend and enjoy!

 

Banana Bread Shake

Ingredients

Blend and enjoy!

Banana Protein Shake

Ingredients

Throw into blender for several minutes. Solid filling shake with zero fat and plenty of energy. Great as a meal replacement or after workout snack!

Orange Vanilla Shake

Ingredients

This will get your taste buds going!

Berry Good Shake

Ingredients

It is so good that you should serve it with a little umbrella in it!

Protein-Carb Almond Blast

Ingredients

It’s like pudding!

Strawberry Nut Shake

Ingredients

Plum Ice Shake

Ingredients

  • 2 scoops of¬†vanilla whey¬†protein
  • 1¬†ripe plum¬†(pitted)
  • Juice of 1 lemon
  • 16 ounces of water
  • 1/2 cup of ice cubes

Peppermint Oatmeal Shake

Ingredients

Chocolate Coffee Shake

Ingredients

  • 2 scoops of¬†chocolate¬†whey¬†protein
  • 1 cup of¬†skim milk
  • 5 ice cubes
  • 1 cup of water
  • 1 spoonful of¬†instant coffee!

Tastes like a gourmet concoction!

Plum-Lemon Cooler

Ingredients

Wild Berry Boost

Ingredients

Peanut Butter Chocolate Truffle

Ingredients

Creatine Catalyst

Ingredients

  • 2 scoops¬†vanilla whey protein
  • 5¬†Granny Smith apples
  • 5 grams¬†Creatine powder
  • 1/2 cup ice cubes

Peanut Brittle Protein Shake

This is a delicious favorite I discovered quite by accident as I sat staring at my “boring” vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won’t send your blood sugar soaring and it’s a fun way to get in some healthy unsaturated fat.

Ingredients

Directions

Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.

The Hulk

Ingredients

  • 2 scoops¬†vanilla¬†whey¬†protein
  • 1/2 tbsp sugar-free pistachio pudding mix
  • 1¬†mint leaf¬†or a few drops peppermint extract (optional)
  • 1 few drops green food coloring (optional)
  • 8 oz cold water or¬†low-fat milk
  • 3-5 ice cubes

Directions

Add all ingredients to blender, blend, and pour into cup. This tastes great without the mint so don’t worry if you don’t have it around. The shake is a light green even without the food coloring but if you want it green (like The Hulk!), you’ll need a few drops.

Oatmeal Meal Replacement Shake

This is a homemade meal replacement that contains all the nutrition of a hearty bowl of oatmeal. It’s got complex carbs, protein, and a little good fat to extend its contribution to your energy stores. If you expect the rest of the day to be hectic, why not double it up and take half of the shake to work to ensure you don’t skip a meal just because you’ll be stuck in a meeting.

Ingredients

Directions

Add all ingredients to blender, blend, and pour into cup. If you’re short on time, just use dry oatmeal or oat flour.

Cinnamon Roll Protein Shake

Ingredients

Directions

Add all ingredients to blender, whip, and serve.

Nada Colada Protein Shake

Ingredients

  • 2 scoops¬†vanilla protein powder
  • 1/2 cup¬†pineappleorange juice*
  • 1/4 tsp rum extract
  • 1/4 tsp coconut extract (or 2 tbsp shredded coconut)
  • 1 packet¬†artificial sweetener
  • 4 oz water (or¬†low-fat milk)
  • 3-6 ice cubes

*Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.

Directions

Add all ingredients to blender, whip, and serve.

Iced Breakfast Protein Shake

Ingredients

  • 1 cup¬†skim milk
  • 2 tsp¬†safflower oil
  • Several pieces of ice
  • 1¬†banana
  • 1 package of Carnation Instant Breakfast (there’s also a lo-carb mix)
    (any flavor–strawberry, chocolate, cappacino, French vanilla, chocolate malt)

Directions

Mix together in blender until ice is completely crushed and mixed well.

Banana Delight

Ingredients

  • 8 oz pure water
  • 1/2¬†banana¬†(frozen)
  • 2 oz¬†protein of choice
  • 2 tsp¬†flaxseed oil

Strawberry Cheesecake

Ingredients

Blueberry Dream

Ingredients

  • 10 oz pure water
  • 1/2 cup¬†fresh¬†or¬†frozen blueberries
  • 1.5 oz¬†protein of choice
  • 2 tsp¬†flaxseed oil
  • 15 drops¬†liquid stevia¬†(optional)

Fat Burning Peaches and Cream

Ingredients

Quick Start

Ingredients

  • Juice from 3 oranges¬†(fresh juiced only, not canned or bottled)
  • 6 drops¬†liquid stevia¬†(optional)
  • 1 oz¬†protein of choice

Tropical Treat

Ingredients

  • 8 oz pure water
  • 1/2¬†banana¬†(frozen)
  • 2 tbsp¬†low fat sour cream
  • 1 tsp coconut extract
  • 10-15 drops¬†liquid stevia¬†(optional)
  • 1.5 oz¬†protein of choice¬†(vanilla flavor)

Tropical Pleasure

Ingredients

  • 8 oz pure water
  • 1/2 tsp pineapple extract
  • 1/2 tsp coconut extract
  • 1 tbsp¬†heavy cream
  • 1/2¬†frozen banana
  • 1 heaping scoop of¬†egg protein
  • Stevia¬†or Agave to taste (optional)
  • 2-3 ice cubes (optional)

Chocolate Almond Delight

Ingredients

  • 10-12 oz pure water
  • 15¬†raw almonds
  • 1/2 tsp coconut extract
  • 1.5 oz¬†protein of choice¬†(chocolate flavor)
  • Stevia¬†to taste (optional)
  • 3-5 ice cubes (optional)

First, blend the almonds until creamy smooth in 1/2 the water, then add the rest of the ingredients.

Chocolate Lovers

Ingredients

  • 12 oz pure water
  • 1 tsp¬†pure cocoa powder
  • 2 tbsp¬†low fat sour cream
  • 10-15 drops¬†liquid stevia
  • 2 oz¬†protein of choice¬†(chocolate flavor)
  • 2 tsp¬†flaxseed oil

High Energy Shake!

Ingredients

  • 10 oz pure water
  • 10¬†strawberries¬†(Fresh or Frozen)
  • 1 tbsp¬†flaxseed oil
  • 1/2 tsp¬†vanilla extract
  • 1 heaping scoop of¬†protein of choice
  • Stevia¬†to taste (optional)
  • 2-3 ice cubes (optional)

Super Slimmer

Ingredients

  • 8 oz pure water
  • 1 tbsp¬†flaxseed oil
  • 1/2¬†ripe peach¬†(peeled)
  • 6¬†frozen strawberries
  • 1 heaping scoop of¬†protein of choice
  • Stevia¬†to taste (optional)

Heavy Gainer

Ingredients

  • 10-14 oz pure water
  • 1/2 cup¬†raw almonds¬†– blend with water only until creamy smooth then add…
  • 1/2 large¬†frozen banana
  • 2 level scoops (2 oz) of¬†protein of choice
  • Stevia¬†to taste (optional)

Weight Gainer

Ingredients

  • 14 oz pure water
  • 2¬†bananas
  • 3 tbsp¬†peanut butter
  • 6 drops¬†liquid stevia¬†(optional)
  • 2 oz¬†protein of choice

Mineral Power

Ingredients

  • 10 oz pure water
  • 1 oz¬†liquid minerals
  • 1 packet knox gelatin
  • 1 tbsp¬†flaxseed oil
  • 1 heaping scoop of¬†protein of choice
  • Stevia¬†or to taste (optional)

Super Healthy Honey Banana Shake

Super healthy shake that tastes pretty damn good – the flax seed oil helps the nutrients digest gradually so you get a steady supply of protein, I always put some honey in, cause it’s healthier than sugar, and after a workout it will feed your body’s need for simple sugar.

Ingredients

  • 1 cup of pure water
  • 1 big scoop of¬†vanilla whey protein powder
  • 3/4 cup of¬†natural yogurt
  • 1¬†banana
  • 1 tsp of¬†flaxseed oil
  • 2 tsp of¬†honey
  • 1 tsp¬†spirulina

The spirulina definitely changes the color and flavor of this shake a lot! So if you can’t get used to the taste simply leave it out. The shake provides carbs, protein and plenty of vitamins/minerals, so you can easily use it as a meal replacement.

Banana Almond Creme

Ingredients

Fruit Smoothie

Ingredients

  • 2 scoops whey strawberry
  • 4 large¬†strawberries
  • Small handful¬†blueberries
  • Water (just a few drops)
  • 1/2 cup ice
  • Splenda

Start off by crushing the ice in the blender and then gradually add the fruit and enough water to get it smooth. Finish off with the two scoops of whey and enough Splenda to make it sweet.

Pineapple Power

Ingredients

Orange And Cream Delight

Ingredients

  • 1 bottle of orange Gatorade
  • 1 packet¬†Vanilla Myoplex

Simple, yet tasty!

Strawberry Savior

Ingredients

Tastes great and is an awesome mass gaining combination!

Vanilla Coffee Delight

Ingredients

Add all ingredients in blender. Blend and enjoy.

Iso-Egg Heavy Gainer

Ingredients

  • 3 scoops¬†whey protein¬†(Vanilla/Chocolate)
  • 4¬†egg whites
  • 1 tbsp¬†peanut butter
  • 8 oz cold water
  • 2 cups ice

Put all in blender, and mix, mix, mix!

Egg-cellent Shake

Ingredients

Add all ingredients in blender. Blend and enjoy.

The Best Protein Shake Ever

Ingredients

You can add more or less caramel topping, depending on how sweet you want your shake.

Peanut Butter And Banana Shake

Ingredients

The Best Overall Tasting Homemade Protein Shake

This recipe includes cottage cheese – the king of all cheap, easy, high BV protein sources! Don’t worry, you can’t taste it and the blender eliminates the texture.

Ingredients

Directions

Blend together and chill. Makes 3 two-cup servings.

Guzzle for an awesome post-workout shake. The high-glycemic-value carbs spike insulin to deliver protein to your muscles. Add dry oats for more complex carbs, and add more cottage cheese to boost the protein! Add more milk if the mix is too thick. 

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