Protein Shake Recipe

For most of the past 15 years, I've dedicated my time to researching, testing, and (in my view) perfecting my nutritional performance. An all-purpose and performance protein shake was on the top of the list to master. This shake has been evaluated during training sessions, practices, matches, and workouts. The aim was to discover a shake suitable for all physical activities and tennis-related training.

How can you find a shake that suits you?

Experiment with the recipe until you find one that works best for you!

Before starting, be aware of any allergies you may have. I am not a certified nutritionist; this recipe is just what suits me, and I'm sharing my recommendations. Make sure to adjust the recipe to include ingredients that are best for you and your body. If you're uncertain, consult a medical professional or your parents if you're a youth.

Performance Training Protein Shake

My Ingredients

Below is the list of ingredients required to prepare the Shake according to this recipe. You are welcome to adjust it as you see fit and substitute any items with alternatives that better suit your preferences.

• 1-2 tablespoons (or scoops) of protein powder

• 1-2 tablespoons (or scoops) of a different protein powder

• 1-2 tablespoon nut butter (Peanut, Almond, Cashew, etc.)

• .5-1 teaspoon Chia seed and/or flax seed

• 1 teaspoon Cocoa nibs

• 1 scoop greens powder

• 16 oz of milk or cream

• .5 banana

• Handful of strawberries or blueberries

• Fill rest with water to 32oz marker

• 1 serving vanilla extract

• Dash of Cinnamon and/or Turmeric

• Ice as desired

Here are the protein powders I prefer and have been using for some time now:

Protein Powders:

Sunwarrior Organic Protein Sunwarrior Organic Active Protein

Sunwarrior Organic Hemp Protein

Nutiva Organic Hemp Protein

Ath Grassfed Whey Protein

Greens Powders:

Sunwarrior Organic Supergreens

Amazing Grass Greens Blend

Making the Shake

Here is the method I use for making the shake:

1. Ice first in the blender.

2. Add your preferred liquid base (milk, cream, etc).

3. Add Chia and or Flax seeds along with the Cocoa nibs and Greens powder.

4. Add Peanut Butter. I like to add the crunchy kind.

5. Add your preferred fruit(s).

6. Any other ingredients you would like (Vanilla, Cinnamon, Turmeric, etc.)

7. Place the lid and Blend!!

I prefer to make a big batch (32oz). This gives me to option to have part as a breakfast replacement or save the whole serving for later as a snack before and after training. Be sure to store the remainder in the fridge if you are having it later. If you are on the go, keep it cold in a cooler with ice packs.

Check out the Green Juice Recipe here.

Enjoy!

Tag @puretennissense when you make your shake and share to social media!

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I have no affiliation or receive any compensation from the companies listed above. They are simply a list of some of the best ingredients I have found and prefer to use on the market.