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Protein Shake Guide

In the fitness and bodybuilding industry, we are all busy all day long eating and at many times we feel like we are bored, we don’t want to eat chicken breast and sometimes we are fed up from eating, sometimes we need immediate protein so here comes the protein shake guide to give you all the types you can prepare and enjoy your protein shake.

So first we would like to know how many times you can make a protein shake: the answer is 1 to 3 times per day

The other most important question is How many times you can take your protein shakes?

Protein shake guide
Protein Shake

How Many Times can you take Protein Shake?

Confused as to how many times you can have your protein shake in a day!

This protein shake guide explains that in the detail below.

1. Post-workout Shake

during workout out your body is in a catabolic state where your muscle tissues are broken down continuously, so once you finished exercise you need to convert your body from a catabolic state to an anabolic state, and post-workout the body GH levels goes very high while insulin levels are low so immediately post-workout for your body to utilize those GH and turn to a catabolic state you need protein immediately, the only thing in the world to give you that quick protein in your muscles is a protein shake, it is faster than food, it is faster than protein bars

Add on

Water only: you need the protein to reach the muscle fast so any milk or fruit will reduce the protein digestion which will affect your gains

2. Meal replacement

The time comes where you feel you do not want to jump on another meal, or you do not have a meal ready or even driving or in a meeting break and you are going to miss your meal, then a protein shake is too handy, you can just consume your protein intake in no time

Add on

As it is considered a meal you can add skimmed milk, bananas or any other fruits, nuts, peanut butter, cocoa, or altogether

3. Pre-workout meal

When you are going to hit the gym and already had your meal but two hours ago, sometimes you feel down and need some nutrition again before the gym, here a protein shake will come, it is a very good source of protein before going to the gym as it reduces muscle soreness and gives you healthy nutrition to boost muscle recovery

Add on

You can add banana or any other fruits, coffee, and nuts

4. First thing in the morning

When you wake up, after a long time of sleep your body is in a starvation state as the body already consumed all the protein during sleep so it needs immediate nutrition in order to do that, a protein shake first thing in the morning is the answer then your meal 40 minutes later

Add on

Just Water: Morning protein require only water to be absorbed quicker

5. Before sleep (Casein)

if you have a high metabolism, you will probably get hungry every two to three hours, and one thing we don’t want to do is starve before sleep because if you had your last meal at 8:00 pm and you are going to bed at 10:00 pm there is a big chance that you will be sleeping with a hunger pang which most probably won’t make you sleep so in order to get rid of that, is to consume Casein protein just before going to bed, Casein is a gel-like protein which makes it digest slowly in the stomach that is why it is the best shake to take before bed as it will keep you full all night long

P.S. casein also found in yogurt and cottage cheese

Add on

You can add yogurt as it helps in digestion, peanut butter no fruits as you do not need any form of sugar before sleep

we have stated that the best is to take 1 to 3 protein shakes maximum so you don’t have to consume the protein in all these timings, you can choose for example two of the timings we have stated

so rather than spending a lot on RTD protein shakes let us make it ourself


1. Pineapple Protein smoothie

Protein Shake Ideas
Pineapple protein smoothie


  1. Vanilla Protein powder
  2. Diced pineapple
  3. Skimmed milk
  4. Chia seeds
  5. Ice if you are using fresh fruit

2. Pincolada protein shake

Pincolada protein shake
Pinacolada Protein Shake


  1. 1 cup frozen pineapple
  2. 6 ounces unsweetened coconut milk.
  3. ½ teaspoon coconut extract.
  4. 1 spoon vanilla extract
  5. 2 scoops vanilla whey protein

3. Mochaccino Protein Shake

Mocha Protein Shake Recipe | The Palm South Beach Diet Blog
Mochaccino Protein shake


  1. 1 Scoop Whey Protein chocolate
  2. Single Cup Skimmed milk or Water
  3. 1 Spoon of Nescafe or any instant coffee
  4. one Tbsp Stevia
  5. one Cup Crushed ice.
  6. Sprinkle of Cinnamon (Optional)

4. Vanilla Berry Protein Smoothie

Vanilla Berry Protein Smoothie
Vanilla Berry Protein Smoothie


  1. 1 ½ cups water, or yogurt
  2. 2 scoop vanilla protein powder.
  3. 1 cup strawberry / blackberry/ raspberry

5. Banana Protein Smoothie

Banana Protein shake
Banana Protein Smoothie


  1. 1 or 2 Bananas
  2. 2 Scoops of Vanilla Whey Protein
  3. Ice
  4. Skimmed Milk or Almond Milk
  5. For Extra Flavors Add any of your choice (peanut butter, unsweetened Cocoa, Maple syrup, Pistachio Butter, Almond Butter, Coffee, Sugar-free Caramel Syrup)

I hope you enjoyed this protein shake guide article.

Let us hear your comments below or any other protein shake ideas…


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Mohammed Riad
Mohammed Riad
Mohammed Riad is not just any pro bodybuilder; he's a testament to discipline, dedication, and drive. His chiseled physique speaks volumes of his commitment to the sport, but there's more to Mohammed than meets the eye. Beyond the weights and the stage, he's an avid writer, seamlessly weaving his extensive knowledge of bodybuilding into compelling narratives. Mohammed's articles at The Body Builder, formerly know as Body Guider, bridge the gap between hardcore training techniques and the philosophy of bodybuilding, making them invaluable resources for both seasoned athletes and newcomers to the sport. His unique blend of physical prowess and intellectual depth has earned him respect both inside and outside the gym. Through his words and his physique, Mohammed Riad continues to inspire and enlighten the fitness community, proving that muscles and mind can, indeed, coexist powerfully.

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