Selen Dar

Muscle-Building Workout and Diet

Hey, what’s up guys. Sean Nalewanyj here
just got back from the gym and I wanted to put up a quick video here, just showing you
a simple whey protein shake recipe that’s pretty much been my go to combination for
probably six or seven years now. Obviously there are tons of really good protein shake
recipes out there but I’ve always defaulted back to this one because it’s easy to make.
It taste really good as long as you have a decently flavored protein powder to work with
and it has good balanced macros too. So nothing fancy but I was going to come home here and
make one right now anyway, so I’ve figured I just pull up the camera and show you guys.
So the base of the shake is almond milk and I’ll use one cup for that, you can use any
type of milk you want. So if you prefer like, regular skim milk then that’s fine too but
I prefer the almond milk. And then I throw in a little bit of ice here, so there’s
three ice cubes there. The fat source, I use natural peanut butter and I’ll throw in
one table spoon of that. First carb source is oatmeal and I’ll put in half a cup of
that. And then for the second carb source I’ll throw in, like a medium size banana.
For the protein I’ll just use basic chocolate whey protein powder, you can use any flavor
you like and I’ll also put my recommended protein powders in the description box below.
And to finish the shake off I’ll just throw in a little bit of cinnamon just for some
added flavoring. Then I’ll pull out my trusty hand blender and thoroughly blend up all of
the ingredients. And then there’s the finished shake there, the nutritional break down is
522 calories, 36 grams of protein, 61 of carbs and 15 grams of fat. And I’ll put the macros
and the recipe in the description box below. So that’s all there is to it. High quality
protein, good nutrient, dense carbs, some healthy fats and you can put this altogether
and drink it down in just a few minutes without a bunch of preparation, chewing, clean up
and all that. It’s just a really convenient way to hit your nutrition for the day more
easily. And if you want that shake to be higher or lower calorie depending on your needs,
then you can increase or decrease the amounts of the ingredients pretty easily. It’s not
set in stone, so just play around with it and see what you like best. So just the quick
whey protein shake recipe idea for you and if you have a recipe of your own that you
personally really like then feel free to share it in the comments below. So thanks for watching,
the official website is You can follow me on Facebook, Twitter and Instagram
for more free tips if you weren’t already. My Body Transformation Blueprint can be accessed
at by clicking here or using the link below and make sure
to like, comment and subscribe to stay up to date on future videos. Talk to you guys
again soon.

100 thoughts on “My Favorite Whey Protein Shake Recipe

  1. Looks tasty and fine, BUT please answer me one question – why use especially Whey Protein when adding fat sources etc? Isn't Whey Protein focused on getting absorbed as fast as possible from the body (by mixing it with water/ non-fat sources) and along with that is more expensive than a "normal" Casein Protein?
    So my point is – Mixing Whey with fatty ingredients (e.g. milk or peanut butter) destroyes the whole "sense" of Whey.
    If I mix in fat sources, one should better use the cheaper Proteins like Casein etc?

  2. I make quite a few shakes like this. I generally use cherries or berries as the fruit source, wheat bran as the main source of carbs/fibre, flaxseed for the ALA and often add cocoa for more fibre, iron and other micros. I have tried spinach and other green ingredients in the past, which work fine, if you get the proportions right, but it is very easy to make it taste hideous. It's so much easier to control your macros and micros with a liquid diet that I was on almost all raw liquid at one point, but I doubt most people would get on with that long term.

  3. +sean nalewanyj I'm stealing your hand blender more big ninja to make one protein shake. Thanks again man, love your videos very informative!

  4. Love this shake, use it all the time, kind of hard to use when on a cut but it's great for a bulk or if even if you're just eating at maintenance.

    Tip: Add plenty of ice cubes, gives it a milkshake like texture and it's awesome. Sometimes I'll just use milk and whey and it still tastes great.

  5. I'm on a budget, I can only afford to take one scoop of whey protein a day. I take creatine (monohydrate) daily and a whey protein shake after my workout. my pre workout meal is a lite Salad and baked potatoe with low fat cheese (roughly a hour before my workout starts). should I take my whey protein before my workout than? or just keep taking it after my workout like I've been doing? (this question is in regards to an older video of yours but for some reason I couldn't comment on it)

  6. Actually, 1 tablespoon of peanut butter (15g) contains around 7g of fat, and the rest is protein and carbs. If you had put 1 tablespoon of some oil form of fats (olive, coconut etc.) then it would be around 15g of fats. Great shake by the way, I have been doing basically the same one for years.
    P.S. first-class channel

  7. Hey sean,

    I just started working out again, and my initial plan was to not take any protein supplement, because of it being really expensive. However I found a whey protein powder that is very inexpensive. I am considering to buy it, but I'm not sure of its quality. I've taken a screenshot from the exact amino acid profile, and I was wondering if you could take a look at it. As for as I know, it actually looks pretty decent. Seeing as it's only priced at 59,50 euros for 10lbs.

    Here's the link to the screenshot:
    Don't worry, it's not a virus or anything.

    Thanks in advance, keep up the good vids, I've learned a lot from them!

  8. 1/2 cup mixed berries
    1 medium banana
    1/2 cup oatmeal
    1 tsp flax
    1 tsp chia
    1 scoop vanilla or strawberry whey powder
    cup of milk
    ice cubes
    little water until it looks right

  9. Have you tried MyProtein? Cheap as chips and has been proven to be the most reliable company in terms of nutrition quality/accuracy.

  10. Hey i loved the video but i have a problem.

    I dont have a blender or a hand mixer like you have, so whenever i make a shake i always get dry granules in my shake no matter how much i mix it. Any suggestions unill i get a blender?

  11. I never realized how much shit people put in their shakes…all this time I've been just putting in almond milk and whey…thats it. I'll try this one out.

    And lets say instead of peanut butter could I add in whole nuts like lets say almonds or cashews? Or do you think they won't mix good and still have chunks in the shake?

  12. will try this, but can i use it even tho im skinny as fuck? literally skinny. 53 kilos 5'10ft tall 16 yrs old. lmao

  13. What I do is I put a cup of milk and then I while banana sometimes I put an egg then my half a cup of the scoop thingy it comes with in the protein powder of whey protein powder then ice and a a a small scoop of peanut butter is this unhealthy or not good I'm trying to lose weight I use this as a meal replacement for lunch and then eat a small snack if I get hungry after an hour or two or nothing if I don't is this bad or good ?

  14. Afew to many carbs for after a workout don't you think? Of course it depends on if your bulking or slimming

  15. Cinnamon is good for muscle soreness. My protein shake is: Organic whole milk+banana+organic honey+ one scoop of Whey protein+one KIWI.

  16. I'm looking to take a Whey Protein shake as a meal replacement for breakfast OR lunch. Any tips or ingredients? I go to gym 3 times a week after work around 3pm.

  17. Doesn’t taste too bad, all I’m doing though is chewing oats…ugh..other than all the oats, it’s “ok”

  18. its expensive buying protein powder ,i got sucked into that before ,big drums and they only half full ,really annoyed me ,do you have any alternative recipe for protein shake with no modern protein powder ?

  19. I use the chocolate whey protein powder every morning when I added these ingredients it made it so much better and was actually really filling thank you so much it was much needed

  20. Great recipe man! It's almost the same as mine, the only difference is I use Whole Milk, and a squirt of Honey, also..I just use an old school glass blender..and stick the glass into the freezer to keep it cold (I hate ice in my shakes) just for my own tweaks. But spot on. Thanks for sharing this

  21. Omg just so much sugar. That banana has at least 25-30g of sugar + the almond milk + Maybe 3-5g from the whey protein and maybe 0-5g from the natural peanut butter..

  22. post workout you shouldnt be adding a "fat" source like peanut butter. Fat takes longer to digest, impeding on the absorption of protein and carbs which you want your body to take in right away

  23. I’ve been working out since last year and I just started using protein powder, I first started drinking it with water until I found this recipe, thank you so much.

  24. I do a GREEN SMOOTHIE post workout:
    Fa!rlife Skim Milk is my base
    2 bananas
    Nonfat Greek Yogurt
    One Scoop of Strawberry Banana flavored Whey Protein
    Creatine Monohydrate and Beta Alanine
    One whole bag of Spinach, Chard, and Baby Kale
    Frozen Fruit (Pineapple, Peach, Strawberry, and Mango)
    Crushed Ice

Leave a Reply

Your email address will not be published. Required fields are marked *