InternationalEasyDairyFruitNo-CookChilled

Post-Workout Banana Protein Shake

Name: Post-Workout Banana Protein Shake
Prep time: 5 min
Total time: 5 min
Cuisine: International
Ingredients: 240 ml whole milk, can substitute with water or plant-based milk; 1 small banana, ideally frozen for texture; 30 g protein powder, whey or preferred plant-based isolate; 5 g creatine monohydrate, optional, add only on supplementation days

Banana protein shake blended with frozen fruit and milk or water. Optional creatine can be added according to its product directions.

Makes: 1 serving
Prep: 5 min
Total: 5 min
Level: Easy

Jump to recipe

Nutrition per serving

Estimate from the ingredient list, 1 serving

Calories: 347 kcal
Fat (23%): 9 g
Protein (36%): 31 g
Carbs (41%): 36 g

Kitchen wisdom The Technique Archive

Chef's Notes & Principles

Always Start with the Liquid
Make it a habit to splash in your milk or water before any of the dry stuff hits the blender. That simple swap stops annoying dry clumps of protein from welding themselves to the blade base and refusing to blend.
Don't Fear a Pinch of Salt
Trust me on this: a tiny pinch of flaky sea salt works wonders here. It highlights the banana's natural sweetness and cuts through that chalky or overly sweet artificial edge typical of many protein powders.
Leave the Ice in the Freezer
Skip the temptation to toss in ice cubes when making this. Ice just stresses your blender blades, dilutes your flavors as it melts, and leaves you with an icy slush rather than a creamy shake. Let your frozen banana do all the heavy lifting.

What You Need

Ingredients

1 serving

Liquid Base1 cup whole milkcan substitute with water or plant-based milk
Base1 small bananaideally frozen for texture
Supplements1 oz protein powderwhey or preferred plant-based isolate
5 g creatine monohydrateoptional, add only on supplementation days

Equipment

Blender

FAQ

Frequently Asked Questions

Milk makes a creamier, richer shake. Water gives a lighter texture. Adjust the amount to suit your protein powder and preferred thickness.

No. It is an optional addition; the banana and protein shake works without it. Follow your supplement product directions if you include it.

Drink it when it fits your meals and training routine. There is no need to finish it within a strict 30- to 45-minute window after exercise.

Yes, pea or soy isolates work exceptionally well. Just note that plant proteins tend to absorb more liquid than whey, so you might need an extra splash of milk or water to achieve a smooth consistency.

While a fresh banana works perfectly fine for the nutritional profile, a frozen banana is highly recommended. It chills the beverage instantly and provides a thick, milkshake-like texture without needing to add ice.

It is best consumed immediately. Blended protein powders and fresh fruit will naturally separate over time, losing their aerated, creamy mouthfeel. If you must wait, give it a vigorous shake before drinking.

A tablespoon of peanut butter or a dash of cinnamon pairs perfectly with the banana profile. For chocolate lovers, a spoonful of unsweetened cocoa powder adds depth without excessive sugar.

Step By Step

Instructions

Prep
Load up the blender jar
Start by splashing your liquid right into the bottom of the pitcher. Getting that liquid base in before any powders saves you the headache of protein or creatine getting glued around the blades or wedged into the bottom seams. Break your peeled banana into rough chunks so the blades can grab them easily, then pile on the protein powder and creatine monohydrate right over top.
1 cup whole milk1 small banana1 oz protein powder5 g creatine monohydrateBlender
Whiz until silky and frothy
Lock down the lid and kick things off on a low setting so you don't send a cloud of powder flying straight into the lid. Once it's rolling, crank the dial up to high and let it run until everything turns silky, thick, and nicely aerated. Keep an eye out for a steady vortex swirling in the middle so you know every stray bit of banana and dry streak is fully smoothed out.
1 cup whole milk1 small banana1 oz protein powder5 g creatine monohydrateBlender
Finish
Pour out and drink up
Tip the thick, frothy shake straight into a tall glass without letting it linger. You really want to drink this down while it's fresh, because once blended fruit and protein sit around on the counter, they start separating out and losing that airy, creamy magic pretty quickly.
1 cup whole milk1 small banana1 oz protein powder5 g creatine monohydrateGlass

· The Story

Using a frozen banana here is the real secret - it thickens everything up nicely without needing ice, keeping your shake perfectly frosty and rich instead of thin and watered-down. Just whiz it up with your choice of milk or water and your go-to protein powder until it's velvety smooth, tweaking the liquid until you hit the exact sipping consistency you like best.

Going with milk gives you a noticeably creamier, dessert-like treat, whereas water lets the clean banana and protein notes take center stage. I've also noted an option for creatine here; definitely toss it in if it's already in your daily lineup, sticking to whatever serving size your tub recommends. Pour it right after blending so you catch that peak frosty texture.

Recipe emails

New ideas for your next meal.

Get new recipes and practical cooking tips in your inbox.

Recipe updates by email. Unsubscribe anytime. By subscribing you agree to receive our emails and accept our Privacy Policy.

Post-Workout Banana Protein Shake

Nutrition per serving

Chef's Notes & Principles

Always Start with the Liquid

Don't Fear a Pinch of Salt

Leave the Ice in the Freezer

Instructions

Load up the blender jar

Whiz until silky and frothy

Pour out and drink up

New ideas for your next meal.