Protein Shake Recipes For Muscle Gain 

Protein shakes are a hot topic and protein powder has spent a lot of time in the spotlight. When it comes to building muscle and gaining lean mass, protein is just one piece of the puzzle. Eating enough energy and carbohydrates are also vital components, which may not be as considered or immediately thought about (1). Read on to learn some useful considerations when it comes to protein, different types of protein powder and muscle gain as well as some easy protein shake recipes.

What are good protein shake recipes for muscle gain?

There are many different types of protein shakes that can be made which help work towards muscle gain. When it comes to muscle gain, what is most important is the amount of protein that you consume each day. However, another factor which is equally important is your training routine; making sure you’re following a proper strength training program which involves progressive overload is crucial for an appropriate muscle growth stimulus (2). Read further in this article to learn more about a range of easy homemade protein shake recipes that can help with muscle gain.

Which Protein Shake Is Best for Muscle Gain?

To determine which protein shake is best for muscle gain, you will first need to consider your individual goals, requirements and preferences. There are an array of different protein powders available on the market, and above all else, when it comes to gaining muscle; what matters most is the total amount of protein you consume each day (2). Protein powder can of course contribute to your daily protein intake, in an easy and time efficient way. Some protein powders may also contain other ingredients or nutrients, such as carbohydrates, creatine or supposed fat burners (3,4).

Let’s break it down and explore the different types of protein powders available:

Whey Protein Powder:

Whey protein is a high-quality, complete protein (5, 6) derived from milk. It is a byproduct of the cheese-making  process and is widely recognized for its rich amino acid profile, rapid digestibility, and extensive use in sports nutrition. Whey protein is popular among athletes, bodybuilders, and individuals looking to improve their protein intake, due to its effectiveness in supporting muscle growth, recovery, and overall health.

How Whey Protein is Made:

Whey protein is produced during the cheese-making process when milk is curdled. The liquid whey that separates from the curds is collected, filtered, and then processed to increase its protein content. The resulting whey is then dried into a powder form. There are several types of whey protein based on the level of processing:

There are three main types of whey protein (7):

• Whey Protein Concentrate (WPC): Contains about 70-80% protein, with some lactose and fat remaining.
• Whey Protein Isolate (WPI): Contains around 90% protein or more, with most of the lactose and fat removed, making it a purer form of protein.
• Whey Protein Hydrolysate (WPH): Predigested and partially hydrolyzed for faster absorption, often used in medical protein supplements and infant formulas.

Nutritional Profile:

• Protein Content: Whey protein isolate contains around 90% or more protein, while whey protein concentrate contains 70-80% protein.
• Amino Acid Profile: Whey protein is rich in essential amino acids, particularly leucine, isoleucine, and valine (BCAAs), which are vital for muscle protein synthesis and recovery.
• Additional Nutrients: Whey protein also provides small amounts of lactose, fat, and bioactive compounds that may offer additional health benefits, such as supporting immune function.

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Pea Protein Powder:

Pea protein is a plant-based protein derived from yellow peas, a legume known for its high protein content and digestibility (9). It is an increasingly popular alternative to animal-based proteins and other plant proteins like soy. It is especially useful for individuals with dietary restrictions or those seeking hypoallergenic options. Pea protein is valued for its balanced amino acid profile, digestibility, and sustainability aspect.

Pea protein powder is particularly high in essential branched-chain amino acids (BCAAs) such leucine, isoleucine, and valine, which are known to be important players for optimizing muscle protein synthesis. Research has shown that higher levels of leucine in the bloodstream can enhance muscle protein synthesis, especially when combined with other amino acids found in pea protein.

When consumed immediately after exercise, pea protein can support muscle growth and recovery. Some studies suggest that pea protein may be as effective as whey protein, a well-known supplement for muscle gain, for increasing muscle size and strength during resistance training (8).

How Pea Protein is Made:

Pea protein is produced by drying and milling yellow peas into a fine flour, which is then processed to remove most of the starch and fiber. The remaining protein is concentrated or isolated, resulting in two main forms:

• Pea Protein Concentrate: Contains about 70-80% protein and retains more of the pea’s natural fiber.

• Pea Protein Isolate: Contains about 85-90% protein, with most non-protein components removed, resulting in a higher protein content.

Nutritional Profile:

• Protein Content: Pea protein isolate typically contains around 85-90% protein. It is a rich source of essential amino acids, though slightly lower in methionine, compared to animal proteins.

• Amino Acid Profile: Pea protein provides a good balance of essential amino acids, particularly rich in arginine, lysine, and phenylalanine. It also contains all three branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—which are crucial for muscle growth and recovery.

• Fiber and Nutrients: Pea protein also retains some of the natural fiber, vitamins, and minerals found in peas, contributing to its overall nutritional value.

Benefits of Pea Protein:

• Digestibility: Pea protein is highly digestible, with a digestibility rating of around 94%, making it gentle on the stomach and suitable for individuals with digestive sensitivities.

• Hypoallergenic: Unlike soy and dairy-based proteins, pea protein is free from common allergens such as gluten, lactose, and soy, making it a safe option for people with food allergies or intolerances.

• Muscle Growth: Pea protein has been shown to support muscle protein synthesis and muscle growth effectively, especially when consumed in adequate amounts post-exercise. Its BCAA content is comparable to that of whey protein, which is crucial for muscle recovery.

• Heart Health: Pea protein is naturally low in fat and cholesterol-free, and some studies suggest that it may even help reduce blood pressure and improve heart health.

• Sustainability: Peas require fewer resources to grow, compared to animal protein sources, making pea protein a more environmentally sustainable choice.

Uses of Pea Protein:

Pea protein is versatile and can be used in a variety of food products, including protein powders, meal replacements, protein bars, and plant-based meat alternatives. It is also a common ingredient in dairy-free products such as plant-based milks and yogurts. Pea protein can be easily added to smoothies, baked goods, and savory dishes to boost their protein content.

Rice Protein Powder:

Rice protein is a plant-based protein derived from rice grains, particularly brown rice. It has gained popularity as an alternative to animal-based proteins like whey, especially among individuals following vegetarian, vegan, or dairy-free diets. Like pea protein, rice protein is known for being hypoallergenic, making it a suitable option for people with allergies to soy, dairy, or gluten.

Nutritional Profile:

• Protein Content: Rice protein typically contains around 80% protein, depending on the product. It provides all the essential amino acids, although it is somewhat lower in lysine, compared to other protein sources.
• Amino Acid Profile: While rice protein contains all nine essential amino acids, it is particularly rich in sulfur-containing amino acids like cysteine and methionine. However, it has a lower concentration of lysine, which is why it’s often combined with other plant proteins (such as pea protein) to create a more balanced amino acid profile.
• Digestibility: Rice protein is generally easy to digest, which makes it a good option for those with digestive issues or sensitivities to other protein sources.

Benefits of Rice Protein Powder:

• Allergen-Free: Rice protein is free from common allergens such as dairy, soy, and gluten, making it a safe choice for people with food allergies.
• Digestibility: It is easily digestible, reducing the risk of gastrointestinal discomfort.
• Plant-Based: As a plant-based protein, it is suitable for vegans and vegetarians, as well as those looking for sustainable and cruelty-free protein sources.
• Weight Management: Like other proteins, rice protein can aid in weight management by promoting satiety and preserving lean muscle mass during weight loss.

Uses of Rice Protein:

Rice protein is commonly used in protein powders, meal replacements, and protein bars. It can be mixed with water, milk alternatives, or added to smoothies, baked goods, and other recipes to boost protein intake.

Read more: 7 Day High Protein Meal Plan for Weight Loss and Muscle Gain

Brown Rice & Pea Protein powder blend:

Brown rice and pea protein are plant-based proteins that have gained popularity due to their nutritional value, versatility, and compatibility with various dietary needs (10). Both are considered excellent sources of protein, especially when combined, as they complement each other’s amino acid profiles, providing a complete protein source (11) .

Benefits of Brown Rice & Pea Protein:

• Complete Protein Source: When combined in the right proportions, brown rice and pea protein provide all essential amino acids, making them a complete protein source suitable for human consumption. This combination is particularly beneficial for vegetarians, vegans, and those with dairy or soy allergies.

• Digestibility and Hypoallergenic Properties: Both brown rice and pea proteins are easily digestible and hypoallergenic, making them suitable for individuals with food sensitivities or digestive issues. They are free from common allergens such as gluten, dairy, and soy.

• Versatility in Food Applications: These proteins can be used in a variety of food products, including protein powders, bars, shakes, and baked goods. Pea protein, in particular, is known for its good foaming and emulsifying properties, while brown rice protein is colorless and tasteless, allowing it to blend well into different formulations.

• Environmental Sustainability: Both pea and brown rice proteins are considered environmentally sustainable choices. Peas are a low-cost crop with minimal environmental impact, and brown rice is a staple food globally, making these proteins accessible and eco-friendly options.

Uses of Brown Rice & Pea Protein:

Brown rice and pea proteins are used in various food and beverage products due to their functional properties and nutritional benefits. They are commonly found and can be used in:

• Protein Powders and Shakes: As a plant-based alternative to whey or casein.

• Protein Bars and Snacks: For boosting protein content in convenient forms.

• Baked Goods: Such as breads, muffins, and pancakes, where they can improve the nutritional profile without altering taste or texture.

• Meat Alternatives: Pea protein is particularly popular in plant-based meat products due to its texture and ability to mimic the chewiness of meat.

Soy Protein Powder:

Soy protein powder is a plant-based protein derived from soybeans (9), known for its balanced amino acid profile, including essential branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine. These BCAAs play a crucial role in muscle protein synthesis, making soy protein a popular choice for those looking to build muscle, especially in vegetarian or vegan diets.

Additionally, soy protein has other health benefits, such as supporting cardiovascular health and providing a good source of plant-based nutrition. This makes it a versatile supplement for those looking to increase their protein intake without relying on animal products.

Like whey protein powder, soy protein powder can also be available in the forms of soy protein isolate and soy protein concentrate. Soy protein powder has a high biological value, meaning that it contains all essential amino acids. 

Soy Protein Isolate: Contains about 90% protein and is the most refined form, with most fats and carbohydrates removed.

Soy Protein Concentrate: Contains about 70% protein and retains some of the soy’s fiber

Nutritional Profile:

• Protein Content: Soy protein isolate, the most common form, typically contains around 90% protein. It is a complete protein, providing all nine essential amino acids in adequate amounts.

• Amino Acid Profile: Soy protein is rich in essential amino acids, particularly glutamine and arginine, which are important for muscle recovery and immune function. It also has a good balance of branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which are crucial for muscle protein synthesis.

• Isoflavones: Soy protein is unique in that it contains isoflavones, plant compounds that have been linked to various health benefits, including heart health and reduced risk of certain cancers.

Benefits of Soy Protein:

• Complete Protein: Soy protein provides all the essential amino acids, making it a nutritionally complete protein source comparable to animal proteins like whey and casein.

• • Heart Health: Soy protein has been shown to lower LDL cholesterol levels, which can help reduce the risk of heart disease.

• Bone Health: Some studies suggest that soy protein, with its isoflavones, may support bone health by improving bone density and reducing the risk of osteoporosis.

• Plant-Based: As a plant-based protein, soy is suitable for vegans, vegetarians, and those looking for environmentally sustainable protein sources.

Uses of Soy Protein:

Soy protein is widely used in a variety of food products, including protein powders, meal replacements, protein bars, and plant-based meat substitutes. It is also used in dairy alternatives like soy milk and yogurt. Soy protein can be added to smoothies, baked goods, and other recipes to enhance protein content.

Learn more about protein shake recipes below.

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How to Use Protein Shakes for Muscle Gain?

Having a protein shake after your workout would be the best way to fully optimize your muscle recovery and growth. When it comes to muscle growth, meal timing and protein distribution can be important influencing factors. To outline all factors in order of importance, what is of utmost priority is ensuring you consume enough total protein to meet your requirements each day (11). From there, paying attention and detail to protein timing and distribution can be additionally valuable. Evenly distributing protein throughout the day can help enhance muscle protein synthesis, ensuring an even spread consumed throughout the day. Another essential component when wanting to gain muscle, is consuming enough carbohydrates and total energy. This is where homemade shakes can be a convenient option for muscle gain as they can be an efficient way to consume higher amounts of energy or calories. Knowing how much protein you actually need to consume each day for your individual goals and requirements would be quite useful. A typical range is between 1.2 grams to 1.7 grams of protein per kilogram of body weight for active individuals (7). 

What to Mix with Protein Powder for Muscle Gain?

Depending on your goals, requirements, dietary preferences or restrictions as well as time, there are many different options that you can mix with protein powder. A few different ingredients that can pair with protein powder include:

• Creatine: can help support lean muscle mass and physical performance (12).
• Rolled oats: adds a complex carbohydrate source, making the protein shake a well-balanced option, enhancing the benefits of consuming it post workout.
• Green leafy vegetables such as spinach in a smoothie: convenient way to incorporate some vegetables and enhance the nutritional value.
• Calcium fortified plant-based milk: An easy way to ensure calcium intake is accounted for, especially if you don’t consume dairy products.

15 Best Protein Shake Recipes for Muscle Gain

Continue reading below to learn about these homemade protein shakes for weight gain with consideration of different categories and dietary preferences.

Protein Shake Recipes Without Protein Powder

Believe it or not, you can make a protein shake without using protein powder. These shakes offer a point of difference or provide an option if you would rather not use or rely on protein powder. Continue reading below for some protein shake recipes for muscle gain without protein powder.

Recipe One: Choc, PB, Banana Smoothie (13) (A Great Breakfast Option!)

Ingredients:

• ½ cup rolled oats
• 1 cup milk of your choice
• 1 tbsp natural peanut butter or almond butter
• 1 banana
• 1 tbsp ground flaxseed
• 1 tbsp hemp seeds
• 1 tbsp cacao powder

Instructions:

1. Place all ingredients in a blender and blend until smooth.
2. Pour into a glass and enjoy.

Nutritional Information:

• 511 calories per serve
• 18 grams of protein
• 66 grams of carbohydrates
• 22 grams of fat

Recipe Two: Delicious Chocolate Smoothie (14)

Ingredients:

• 1 cup almond milk (calcium-fortified recommended)
• ½ cup rolled oats
• 1 tbsp almond butter
• 1 tbsp cacao powder
• 1 tbsp ground flaxseeds
• 1 banana

Instructions:

1. Place all ingredients in a blender and blend until smooth.
2. Pour into a glass and enjoy.

Nutritional Information:

• 457 calories per serve
• 15 grams of protein
• 63 grams of carbohydrates
• 19 grams of fat

Recipe Three: Spinach & Blueberry Smoothie (15)

Ingredients:

• 1 cup baby spinach leaves
• ½ cup rolled oats
• 1 banana
• ½ cup blueberries
• 1 tbsp chia seeds

Instructions:

1. Place all ingredients in a blender and blend until smooth.
2. Pour into a glass and enjoy.

Recipe Four: Berry Almond Breakfast Smoothie (16)

Ingredients:

• 1 cup unsweetened almond milk
• ½ cup rolled oats
• 1 tbsp almond butter
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tbsp chia seeds
• 1 tbsp honey (optional)

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Pour into a glass and enjoy!

Nutritional Information:

• 400 calories per serve
• 12 grams of protein
• 56 grams of carbohydrates
• 16 grams of fat

Recipe Five: Tropical Delight Smoothie (17)

Ingredients:

• 1 cup coconut milk
• 1 banana
• ½ cup pineapple chunks
• ¼ cup Greek yogurt (plain)
• 1 tbsp chia seeds
• 1 tbsp shredded coconut (unsweetened)

Instructions:

1. Combine all ingredients in a blender and blend until smooth.
2. Serve immediately.

Nutritional Information:

• 420 calories per serve
• 13 grams of protein
• 55 grams of carbohydrates
• 18 grams of fat

Recipe Six: Apple Cinnamon Oatmeal Smoothie (18)

Ingredients:

• 1 cup unsweetened almond milk (or milk of your choice)
• ½ cup rolled oats
• 1 apple, cored and chopped
• 1 tbsp almond butter
• 1 tbsp chia seeds
• ½ tsp ground cinnamon
• 1 tsp honey or maple syrup (optional)

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Pour into a glass and enjoy!

Nutritional Information:

• 420 calories per serve
• 10 grams of protein
• 68 grams of carbohydrates
• 14 grams of fat

Recipe Seven: Avocado Mango Smoothie (19)

Ingredients:

• 1 cup coconut milk (or milk of choice)
• ½ avocado
• 1 cup frozen mango chunks
• 1 tbsp hemp seeds
• 1 tbsp lime juice
• 1 tsp honey (optional)

Instructions:

1. Combine all ingredients in a blender and blend until smooth.
2. Serve immediately.

Nutritional Information:

• 430 calories per serve
• 9 grams of protein
• 45 grams of carbohydrates
• 23 grams of fat

Read more: Protein and Fiber Foods to Transform Your Diet and Health

Protein Shake Recipes With Protein Powder (20)

Recipe Eight: Green Power Protein Shake

Ingredients:

• 1 scoop vanilla protein powder
• 1 cup almond milk (or milk of choice)
• 1 cup spinach leaves
• ½ avocado
• 1 banana
• 1 tbsp ground flaxseed

Instructions:

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy!

Nutritional Information:

• 500 calories per serve
• ~30-40 grams of protein (depending on the protein powder used)
• 50 grams of carbohydrates
• 22 grams of fat

Recipe Nine: Peanut Butter Banana Protein Shake (21)

Ingredients:

• 1 scoop chocolate protein powder
• 1 banana
• 1 cup milk (of your choice)
• 2 tbsp natural peanut butter
• 1 tbsp chia seeds
• 1 tbsp honey (optional)

Instructions:

1. Blend all ingredients until smooth.
2. Serve and enjoy!

Nutritional Information:

• 550 calories per serve
• ~35-45 grams of protein (depending on the protein powder used)
• 52 grams of carbohydrates
• 26 grams of fat

Recipe Ten: Mocha Protein Shake (22)

Ingredients:

• 1 scoop chocolate or mocha-flavored protein powder
• 1 cup cold brew coffee
• ½ cup Greek yogurt (plain or vanilla)
• 1 tbsp cocoa powder
• 1 tbsp honey or maple syrup (optional)
• 1 cup ice cubes

Instructions:

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy the boost!

Nutritional Information:

• 350 calories per serve
• ~35-45 grams of protein (depending on the protein powder used)
• 25 grams of carbohydrates
• 12 grams of fat

Recipe Eleven: Chocolate Hazelnut Protein Shake (23)

Ingredients:

• 1 scoop chocolate protein powder
• 1 cup milk of your choice
• 1 tbsp hazelnut butter
• 1 banana
• 1 tbsp cocoa powder
• 1 tsp honey or maple syrup (optional)

Instructions:

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy!

Nutritional Information:

• 520 calories per serve
• ~35-45 grams of protein (depending on the protein powder used)
• 55 grams of carbohydrates
• 20 grams of fat

Recipe Twelve: Strawberry Cheesecake Protein Shake (24)

Ingredients:

• 1 scoop vanilla protein powder
• 1 cup almond milk (or milk of choice)
• ½ cup cottage cheese (or Greek yogurt)
• 1 cup strawberries (fresh or frozen)
• 1 tbsp graham cracker crumbs (optional, for flavor)
• 1 tsp honey or maple syrup (optional)

Instructions:

1. Blend all ingredients until smooth.
2. Serve and enjoy!

Nutritional Information:

• 400 calories per serve
• ~35-45 grams of protein (depending on the protein powder used)
• 30 grams of carbohydrates
• 14 grams of fat

Recipe Thirteen: Matcha Green Tea Protein Shake (25)

Ingredients:

• 1 scoop vanilla protein powder
• 1 cup almond milk (or milk of choice)
• 1 tsp matcha green tea powder
• ½ banana
• ½ avocado
• 1 tbsp chia seeds

Instructions:

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy the antioxidant boost!

Nutritional Information:

• 450 calories per serve
• ~30-40 grams of protein (depending on the protein powder used)
• 35 grams of carbohydrates
• 20 grams of fat

Protein Shake Recipes with Plant-Based Protein Powder (26)

Recipe Fourteen: Vegan Chocolate Peanut Butter Shake

Ingredients:

• 1 scoop vegan chocolate protein powder
• 1 cup almond milk (or other plant-based milk)
• 1 tbsp peanut butter
• 1 tbsp cacao powder
• 1 banana
• 1 tbsp ground flaxseed

Instructions:

1. Blend all ingredients until smooth.
2. Serve immediately.

Nutritional Information:

• 490 calories per serve
• ~30 grams of protein (depending on the protein powder used)
• 45 grams of carbohydrates
• 22 grams of fat

Recipe Fifteen: Blueberry Almond Protein Shake (27)

Ingredients:

• 1 scoop vanilla plant-based protein powder
• 1 cup almond milk
• ½ cup blueberries (fresh or frozen)
• 1 tbsp almond butter
• 1 tbsp chia seeds
• ½ tsp vanilla extract

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Pour into a glass and enjoy!

Nutritional Information:

• 450 calories per serve
• ~28-35 grams of protein (depending on the protein powder used)
• 35 grams of carbohydrates
• 18 grams of fat

Should I Drink Protein Shakes Every Day?

Whether you drink protein shakes every day or not can depend on various factors. Choosing a high quality protein powder would be most important. Ensuring that your diet is also nutritionally adequate and balanced is also crucial for supporting and promoting muscle growth and recovery. Furthermore, a balanced and nutritionally complete diet is going to be critical for optimal health and wellness, which ensures that you can train hard and recover well. Therefore, as long as you are including a protein shake as part of your varied and healthy diet, then it can be okay to drink a protein shake every day. Keep in mind that protein shakes alone, are no magic fix or do not initiate additional benefits beyond protein’s basic role. Although when it comes to weight gain for example, homemade protein shakes can be an effective way to increase your daily energy intake.

Can You Gain Muscle with Just Protein Shakes?

No, you cannot gain muscle with just protein shakes. While protein shakes can be an addition to a well-balanced diet and training regime, they will not initiate muscle growth on their own. In order to initiate muscle growth, your muscles need to have an adequate amount of stimulus applied to them. This stimulus is referred to as resistance or strength training. Lifting weights, performing body weight exercises and using pin-loaded weight machines are all examples of what can be included in a strength training program. The training program must also follow the principles of progressive overload; which ensures that your muscles are continuously being stressed to grow stronger. Progressive overload may sound complex but essentially is just making the muscles work harder by changing variables, this can be done by increasing the amount of repetitions or sets performed, reducing the rest time in between sets, or, increasing the weight lifted.

What Else to Drink to Gain Muscle Fast?

Unfortunately gaining muscle takes time, and cannot be fast-tracked. Establishing a consistent routine, making sure that you have dialed in all essential lifestyle factors and mastered the basics first, will develop a solid foundation and optimize results. 

Other factors that support and contribute towards muscle growth and recovery include:

• Sleep: aiming for between 7-9 hours of sleep each night.
• Water intake: staying well hydrated.
• Eating a well balanced diet: consuming all key foods in adequate amounts.
• Stress levels: Managing stress levels and keeping them to a minimum.

FAQs

• Can I drink a protein shake without working out?

You can drink a protein shake without working out, however just drinking a protein shake on its own won’t offer any additional benefits beyond simply contributing to your daily protein intake. 

• Is 2 scoops of protein too much?

Two scoops of protein isn’t necessarily too much, however for most people, having one scoop of protein per day would be adequate. Protein powder should be viewed as a means of convenience rather than necessity. That said, there can be some potential downfalls of consuming protein supplements and unfavorable side effects such as constipation, indigestion, stomach pain and nausea (3,4,9). Another important aspect to note is that there is no additional perceived benefit with consuming excessive amounts of protein, or consuming more than your requirements. Therefore, if you consume protein in excess for the sake of just consuming it, especially if consuming it as a protein powder; then it’s likely that you are spending more money on protein than necessary.

• Can I build muscle without creatine?

Yes, you can build muscle without creatine. While creatine supplementation can play a small supporting role in increasing lean muscle mass (12, 28), it can still vary widely between individuals. Furthermore, creatine is present in animal products such as meat and fish, therefore, if you consume those foods regularly, you will be already consuming some creatine. Additionally, creatine is also naturally produced in the body. However, creatine stores can vary and be influenced by dietary habits, age and gender (28). Therefore, supplementing with creatine could be useful, but should be considered on an individual basis and need. 

Potential benefits of creatine supplementation:

• Positive effects on muscle strength, lean muscle mass and sports performance in healthy adults.

Potential side effects of creatine supplementation:

• When an acute loading phase is undertaken, a gain in weight of around 600g to 1000g can be experienced. This can be detrimental or counterintuitive to individuals or athletes who may be competing in weight categories or where their sport is reliant on a good power to weight ratio.

• Does protein burn fat?

Protein does not directly burn fat, but it can contribute towards feelings of satiety keeping you feeling full longer (29). It can also help contribute towards total calories burned due to its thermic effect. The thermic effect of food is attributed to an amount of calories in food required to metabolize the food. Protein has a thermic effect of approximately 20%-30%. However, the total thermic effect of food only makes a 10% contribution to your daily energy expenditure. (30). 

Regardless of this, when it comes to reducing body weight and losing fat, the total amount of calories burned each day will contribute towards creating an energy deficit, which is vital to achieve weight loss. Therefore, any additional calories burned can help with overall fat loss efforts.

The Bottom Line:

Protein powder is a convenient way to increase your daily protein intake, and a popular method of doing so. While there are many different options available today, it’s essential to understand that protein is just one piece of the puzzle when it comes to muscle gain.

In addition to an optimal protein intake, a well-rounded diet that includes ample energy and carbohydrates as well as a structured strength training routine is crucial for muscle growth. 

The best protein shake for muscle gain depends on individual goals, preferences, and dietary needs. While whey protein is a popular choice for its complete amino acid profile and rapid absorption, plant-based options like pea and rice protein also provide excellent and effective alternatives, particularly for those with dietary restrictions.

Additionally, homemade protein shakes can be made without protein powder, using ingredients like oats, peanut butter, and fruits to deliver both taste and nutrition. Consuming protein shakes, particularly after workouts, can optimize muscle recovery and growth, but it’s important to remember that an overall diet and lifestyle approach is needed. That said, there are many easy protein shake recipes available that can be tailored to suit individual needs and preferences.