DIY protein shakes

Protein shakes are a quick, tasty, and convenient way of keeping on top of your nutrition. Make yours more interesting with our DIY ideas for your goal

Mass Gainer Shake

For those who want to increase their muscle mass

Pack your diet with the calories, carbohydrates, protein, and healthy fats your body needs to build new muscle tissue.

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
393 kcal	11 g	2.5 g	36 g	4.5 g	35 g	8.3 g	0.36 g

Blend

• 75g oats *


• 2 scoops whey protein *
• 1 small banana
• Water, milk, or dairy-free milk *


• 30g nut/seed butter *

Optional toppings: cacao nibs, coconut flakes & granola * * Available at Holland & Barrett

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Greens-Power Protein Shake

For those who want to keep it plant-based

Yes you heard it right, you can add leafy green goodness to your protein shake for a huge boost of vitamins, minerals, and fibre. You won’t even taste the greens, we promise!

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
140 kcal	1.5 g	0.4 g	27 g	2.8 g	3.7 g	3.3 g	0.31 g

Blend

• 1 scoop protein powder * (vanilla or banana)
• 50g frozen or fresh spinach
• A handful of ice (if using fresh spinach)
• 40g frozen berries
• A pinch of cinnamon *


• Water or dairy-free milk * (depending on your chosen consistency)

* Available at Holland & Barrett

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Dairy-Free Protein Shake

For those who want to avoid dairy

If you are intolerant of dairy products, you need to avoid whey and casein protein. Try this dairy-free protein shake recipe:

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
293 kcal	6.5 g	0.9 g	11 g	4 g	45 g	39 g	0.21 g

Blend

• 100g soft/silken tofu
• A handful of ice
• ½ frozen banana (peel and chop it before freezing it)
• 2 dates *


• ½ tsp cinnamon *


• Dairy-free milk * (around 150ml)

* Available at Holland & Barrett Optional toppings: chopped nuts, cacao nibs, raspberries & goji berries

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No-Protein-Powder-Required Shake

For those looking for an alternative to protein powder

Most protein shakes have a whey protein base. It’s the most cost-effective form of protein powder with a great spectrum of amino acids (the building blocks of protein). But you don’t need protein powder to make a protein shake.

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
353 kcal	9.5 g	2.1 g	16 g	4.6 g	51 g	45 g	0.15 g

Blend

• 100g real Greek yoghurt, cottage cheese or quark
• Ice cubes
• ½ frozen banana (peel and chop it before freezing it)
• 2 dates *


• 15g nut/seed butter *


• Water, milk or dairy-free milk * (depending on your chosen consistency)

* Available at Holland & Barrett

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Very Berry Blended Protein Ice-cream

For those who just want a tasty treat

This deliciously fruity protein shake has the consistency of ice-cream with the nutritional benefits of protein, fibre, micronutrients, and plenty of vitamins.

Nutrients per serving:

Blend

• 1 scoop protein powder * (vanilla or berry)
• 100g frozen berries
• ½ frozen banana (peel and chop it before freezing it)
• Water, milk or dairy-free milk * (depending on your chosen consistency)
• A pinch of xanthan gum (this creates the ice-cream consistency)

* Available at Holland & Barrett Shop Sports Nutrition