17 Homemade Protein Shakes For Muscle Building (No Protein Powder)

FREE Smoothies For Weight Loss Bundle

These are the best homemade protein shakes for muscle building.  They contain all natural, whole ingredients, no protein powder and they work amazingly well.

17 Homemade Protein Shakes For Muscle Building (No Protein Powder)

Protein is essential to muscle gain. Many people supplement their protein intake with protein shakes and others get all the protein they need through whole foods.

Each method has its benefits but how much protein is enough to build muscle?

Today, I will talk all about muscle gain with protein and how to get the right amount. Plus, I’ll share with you some protein shake recipes for building muscle.

How Does Protein Build Muscle?

Going Vegan?; vegan-protein-sources-FOOD-BREAD-SEEDS-leaves

The way you build muscle is by damaging them in a manner of speaking.

When you do intense resistance exercise, your muscles get micro-tears that need repair.

Protein is made of amino acids, which are responsible for most of the activity occurring in living cells.

Smoothies For Weight Loss With Background


For A Limited Time, Grab Your FREE 260+ Page Smoothies For Weight Loss Bundle So You Can:

* Shed your excess weight without cravings

* Triple your energy levels without coffee

* Get glowing, clear skin naturally


The micro-tears in the muscle cause your body to string amino acids together into new proteins for repair.

The damage from the micro-tears activates satellite cells which multiply at the damaged area and integrate into the muscle fibers to strengthen and enlarge them.

Muscle growth happens when you have enough amino acids to fix all the micro-tears and some extra.

The leftover amino acids are used to further muscle growth and bulk you up.

If you don’t have enough amino acids, then your muscles won’t heal during workouts, you won’t build muscle and you’re likely to experience muscle loss and get injuries.

To keep that from happening, you must eat enough protein.  

Can You Gain Muscle Just By Eating Protein?

High Protein Shake Recipe Without Protein Powder

Just eating protein alone will not do much to increase your muscle mass. If you add more protein but not sufficient calories to your diet, you will not gain more muscle.

Increasing your caloric intake and eating more protein will build an identical amount of additional muscle mass and fat if you maintain a consistent exercise level.

Not eating enough protein will cause you not to build muscle because muscle is built directly from digested protein.

If you aren’t working out but consuming a lot of protein, you will add fat and not muscle.

The body can only use but so much protein for repair and tissue growth. If your protein intake is too high, the excess protein you consume will get excreted through urine or stored as fat.

Just like eating too many carbohydrates or fat, eating too much protein leads to weight gain. 

{RELATED POST: How Much Is Too Much Protein? What No One Is Telling You}

How Much Protein Do You Need To Build Muscle?

Paleo vs Vegan? Why A Pegan Diet Is Your Best Option; man at restaurant eating

The recommended protein daily allowance is a minimum of 0.8 grams per kilogram of body weight.

As an example, for a 150-pound individual, that would be 55 grams per day.

For muscle growth, it’s recommended to consume 1.5 to 2 grams per kilogram of body mass.

For that same 150-pound person, it would mean 102 to 136 grams of protein each day.

Do Protein Shakes Really Help You Build Muscle?

Chocolate banana coconut hazelnut milkshake or smoothie. Healthy organic drink.

After the age of 20, muscle growth naturally declines. Consuming protein shakes will not alter the size or strength of your muscles. 

Protein shakes can enlarge your muscle in combination with other factors.

To build muscle you need exercise and strength training to encourage muscle synthesis and muscle development. 

Activities such as running and weightlifting have positive impacts on muscle development and other routines that incorporate well-crafted cardio and weight-training.

You want to increase the demands you put on your body with every workout to gain muscle.

Otherwise, you won’t be challenging your body. Catabolism and anabolism, the processes of tearing down and restoring tissue, are what builds muscle.

It’s not always convenient to eat a protein-rich meal following a workout.

Therefore, protein shakes provide a post-training boost. However, protein shakes should compliment a diet with foods that provide protein.

Even though it isn’t necessary to have a protein shake to increase your muscle mass because you can increase your intake in other ways, the shake offers convenience.

Your diet you should focus on the consumption of whole foods but protein shakes can act as a decent supplement if you are trying to build muscle. 

Does Protein After A Workout Help Build Muscle?

Researchers have discovered that diet can manipulate muscle metabolism after exercise. Have protein post-workout to muscle gain.

However, there are mixed suggestions as to the timing of the protein intake.

One group of researchers suggest that for optimal muscle gain, protein should be consumed immediately following a workout.

These researchers seem in line with the long-held belief that proper muscle recovery and growth occurs in the anabolic window which is a “short” period after a workout within 30 to 45 minutes.

Other studies, however, suggest that the window could extend to 24 hours or longer.

The recommendation is to spread out protein intake within that extended window.

That would mean consuming protein multiple times following the workout.

FREE Green Smoothie Online Class

Green Smoothie Webinar Online Class TrainingI lost 56 pounds in a few months with my Green Smoothie Detox.This video shows you how you can do the same.Take my 28 day challenge to drop a whole dress size in one month following this easy plan. Best of all, you'll barely spend any time in the kitchen, and you can even eat on the go if you need to.   This detox only contains natural ingredients you can buy locally.  These meals are very simple and quick to make, and they still taste deliciousClick here to Watch my FREE video today. (No opt in required)

According to the Journal of the International Society of Sports Nutrition, for the best muscle growth, a person should have protein four times a day at 0.4 to 0.55 grams per kilogram of body weight.

Why It Is Better To Get Your Protein From Natural Sources Rather Than Protein Powder

Breakfast vegan plate

It is better to get protein from foods than protein powder because having a natural source of protein comes with other essential nutrients that are typically lacking in powders.

Many powders also contain hidden additives, sugars, sweeteners, flavorings, and colors.

Eating whole foods for protein provides you with disease-preventing antioxidants, vitamins, dietary fiber, and minerals.

Risk reduction for heart problems and cancer are linked to eating protein-rich foods.

Foods with protein also have substances that promote satiety and digestive health.

Whole foods don’t have the negative effects that some protein shakes can have, such as nutrient deficiencies, gastrointestinal distress, headaches, nausea, or bloating.

Protein powder is a convenient and simple source of high-quality protein but it’s preferable that you get all your protein from whole foods instead.

If you’re a vegetarian or vegan, there are plenty of plant foods that have high amounts of protein, such as sweet potatoes, spinach, broccoli, quinoa, wild rice, spirulina, chia seeds, hempseed, amaranth, and green peas.

If you want to use powder, look at this article I wrote about the best plant-based protein powders

{RELATED POST: 19 Best Plant Based Protein Sources: Complete Whole Foods}

Now that we’ve looked into the science behind protein shakes, let me share my favorite healthy protein shakes with you. 

17 Homemade Protein Shakes For Muscle Building (No Protein Powder)

On The Go Green Smoothie For Lunch Recipe

This is the perfect green smoothie recipe for lunch if you’re always on the go. It is tasty, burns fat fast and will fill you up until dinner time.

Get the Recipe

Indulgent Chocolate Green Smoothie For Dinner Recipe

This indulgent chocolate green smoothie for dinner recipe is the perfect smoothie to replace your dinner with because it is luxurious and great for weight loss.

Get the Recipe

Pina Colada Meal Replacement Green Smoothie For Weight Loss Recipe

This complete meal is such a delicious, creamy breakfast, that you’ll be wanting to have it for lunch too. That’s no problem as this recipe serves 2.

Get the Recipe

Strawberry Chia High Protein Smoothie Bowl

This smoothie bowl is less than 500 calories. It contains 16.6 grams of protein, with 70 percent of your daily dietary fiber.

This recipe is rich with vitamin A, C, calcium, and iron.

Get the Recipe

Climate Cooler Coconut & Pineapple Green Thickie

My Climate Cooler Coconut and Pineapple recipe is a little less ‘thick’ and more on the ‘thin’ side today. It’s still very tasty and very filling. It also has very low sugar so it’s good for you if you are trying to eat less sugar, follow a low carb or a keto diet or generally want to be healthier. It is still sweet and ultra tasty. I hope you like it as much as I do!

Continue Reading

Healthy Apple Pie Smoothie

We all love our desserts but we don’t love what they do to our waistlines and health. Unless you make a healthy thick dessert smoothie – A Thickie!

Continue Reading

Creamy Low Carb Chocolate and Peanut Butter Smoothie

You won't believe this Creamy Low Carb Chocolate and Peanut Butter smoothie doesn't have any fruit and contains no sugar as it's so sweet! Yum!

Continue Reading

Fruity Beetroot Hidden Greens Smoothie for Anemia (Green Thickie)

Want to hide the greens in your green smoothie? Why not try some beetroot. You can't taste the beetroot or the greens so it looks and tastes very fruity.

Continue Reading

Natural Protein Shake without Protein Powder

Finally - a natural protein shake that is high in protein and HAS NO PROTEIN POWDER! This vegan smoothie gets the protein from one ingredient which is...

Continue Reading

Fragrant Lavender and Blueberry Smoothie for Relaxation

This fragrant lavender and blueberry smoothie packs a potent antioxidant punch! The lavender is optional. Options to convert to a green smoothie / thickie.

Continue Reading

Delicious No Fruit Smoothie Recipe

If you are avoiding fruit but want a quick breakfast that will keep you going, try this Creamy Filling No Fruit Smoothie. It actually tastes fairly sweet.

Continue Reading

Creamy Dreamy Orange Green Thickie

This Creamy Dreamy Orange Green Thickie will help get you in the summery mood and you'd never know it contains so many healthy vegetables.

Continue Reading

Pineapple and Frozen Orange Juice Smoothie (4 Way Smoothie)

This Pineapple and Frozen Orange Juice Smoothie has 4 options (4 Way Smoothie). You can make a fruit smoothie, green smoothie, thickie or green thickie.

Continue Reading

Mince Pie Smoothie Christmas Drink

This Mince Pie Smoothie is a Christmas drink you won't be able to get enough of. Impress your guests and your kids with this simple recipe.

Continue Reading

Raw Spiced Butternut Squash Smoothie

This spiced butternut squash smoothie is actually raw, very healthy and extremely filling. This is a perfect meal replacement smoothie full of antioxidants.

Continue Reading

Strawberry Rhubarb Pie Smoothie (Green Smoothie/Green Thickie)

It’s actually perfectly safe to eat raw rhubarb. Get all the health benefits of raw rhubarb in this gorgeous strawberry rhubarb pie smoothie.

Continue Reading

Healthy Key Lime Pie Smoothie

I’ve only recently discovered this healthy key lime pie smoothie and I've already lost track of the number of times I've made it. An all time favourite

Continue Reading

Health Benefits of A High Protein Diet


To gain muscle, you want to consume no more than 30 percent protein of your total daily caloric intake.

You want to have a balanced diet and exercise.

Protein alone won’t magically create muscle mass without these factors and others, such as timing.

Post workout is the best time to consume protein but remember to spread your intake throughout the extended window. 

Related Resources You Will Love

Here are all the most popular resources that will help you take things to the next level:

  • FREE Weight Loss Protein Shake Recipe Card

Click here to pin this for later

17 Homemade Protein Shakes For Muscle Building (No Protein Powder)


Are you struggling to lose weight and keep it off?

Are you feeling run down and are struggling with ever increasing health problems?

Green Thickies new 7 Day Detox will help you drop a dress size, improve your skin, your energy will soar and you are going to be so in control and proud of yourself.

You won't go hungry on this diet ...

And better yet - it actually requires minimal time in the kitchen.

Click here to read more and get a 50% discount today. (Discount applied at the checkout)

Katherine Kyle @ Green Thickies

Founder at Green Thickies
Katherine lost 56 pounds and recovered from Chronic Fatigue Syndrome with Green Thickies.
Read Katherine's inspiring comeback story, From Fat and Fatigued To Lean and Loving Life In 4 Months.
Send Katherine a message on Instagram, Facebook, or email here.

Need A Quick Diet Plan For FAST Weight Loss?

My 7 Day Green smoothie Detox contains a complete meal plan showing you exactly what to eat every day you are on the detox. 7 Day Green Smoothie Detox bonuses With TextThe 7 Day Green Thickies Detox has helped THOUSANDS of women drop a significant amount of weight in just one week.  A lot of ladies manage to drop a whole dress size in one week by following this easy plan. Best of all, you'll barely spend any time in the kitchen, and you can even eat on the go if you need to.   This detox only contains natural ingredients you can buy locally.  These meals are very simple and quick to make, and they still taste deliciousClick here to start YOUR green smoothie detox and, 70% off the price and FREE bonuses today.

Review Date
Reviewed Item
17 Homemade Protein Shakes For Muscle Building (No Protein Powder)
Author Rating

Speak Your Mind