A protein shake can be great for post-workout recovery or as a nutritious light meal or snack – if you choose the right ingredients. If you’re not sure where to start, or just need some inspiration to shake up your go-to combo, here are what nutrition and fitness pros pop into their own protein shakes.

Protein, Greens and Creatine

Dawn Jackson Blatner, RDN, CSSD and author of The Superfood Swap knows how to pack the goodness into her inflammation-fighting protein shake with plenty of plant-based ingredients plus creatine – a top pick among sports nutrition pros. “My go-to protein shake is inspired by an anti-inflammatory smoothie I read about in a research study. I love starting my day with an energizing mix of protein, leafy greens, flax and berries!”

To whip up DJ’s Protein and Greens Shake, blend two big handfuls of spinach, 1/2-cup frozen mixed berries, two tablespoons ground flaxseed, one tablespoon unsweetened cocoa powder, 30 grams of plant-based protein powder, five grams of creatine and 1/2-cup of calcium-enriched plant milk (or more to get the right consistency).

Blatner also suggests prepping shake packs for quick preparation. “Make Shake Packs! Pre-measure the dry ingredients into small Mason jars or reusable bags for the week. When you’re ready for a shake ... add spinach, berries, milk and then dump in your Shake Pack — blend and go!”

Super Seeds

A protein and fiber boost from chia and pumpkin seeds helps to make this protein drink extra energizing and satisfying. “My go-to smoothie is a nutrient-packed blend of PBfit Powder, banana, Clovis Farms Organic Super Smoothie mix, chia seeds, pumpkin seeds and water,” shares Fallon Mosia, Certified Personal Trainer and Studio Manager of FS8 in Fairfield, Connecticut. “It’s the perfect combination of protein, healthy fats, fiber and natural sweetness to fuel my day!”

Integral Ingredients

Tart cherry juice and matcha powder are worth adding to your post-workout routine, according to registered dietitian and running coach Chrissy Carroll. “Tart cherry juice is a great liquid base for a protein shake, offering both flavor and function. A 2021 systematic review noted that tart cherry supplementation was linked to slightly reduced muscle soreness and recovery of strength after tough exercise,” says Carroll. “It’s unclear if the same benefits exist for moderate amounts of juice, but since the juice is rich in polyphenols, it’s a great addition regardless,” she adds.

Carroll also uses matcha to help with recovery. “Matcha powder, made from finely ground green tea leaves, is another of my favorite add-ins. Research suggests matcha is high in anti-inflammatory compounds and antioxidants, which may be beneficial for exercise recovery. It also has some caffeine – perfect for when you need a little mid-morning boost after a tough workout!”

Go Greek

Erin Stern, author of The Bodybuilder’s Meal Prep Cookbook, keeps it simple and satisfying with these go-to protein shake must-haves. “My two favorite shake ingredients are Greek yogurt and frozen mango. Both add creaminess to the shake; the mango is a nutritional powerhouse and keeping a bag of mango chunks in the freezer makes prep a breeze.” In addition to the flavor and creamy texture, you can’t beat the high protein content of Greek yogurt. “Greek yogurt is packed with protein and seems to provide more feelings of satiety than protein powders do.”

Honey and Spice

Jim White, RDN, ACSM Exercise Physiologist and Owner, Jim White Fitness & Nutrition Studios elevates his protein shakes effortlessly with sweetness and spice. “My go-to protein shake ingredients consist of vanilla protein powder, one frozen banana with strawberries or blueberries, a little cinnamon and honey. Sometimes I will even add almond butter or blend oatmeal for a breakfast smoothie.”

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