The Infamous Protein Milkshake


 I actually can’t describe how much I love this treat. I first tried making it after watching Youtube recipe videos from well-known English fitness bloggers Tally Rye and Zanna Van Djik. Both are members of the ‘Girl Gains’ trio along with Victoria Spence – look them up on online/Instagram/Snapchat if you don’t know who they are, you’ll be so glad you did!

Basically they’re a group of gals in their twenties who spread an amazingly positive message about the importance of a balanced life of fitness, nutrition and above all fun! They’re great girls to follow for both recipe and workout inspiration, and their Snapchat stories are always hilarious! I met them at the Wellfest Festival in Dublin in September when they came to take us through a HIIT workout and give a talk. They couldn’t have been nicer or more normal! And anyone who can come up with a clean version of a milkshake deserves a follow in my opinion!

Now, back to the recipe! I love making this after a workout, no matter what time of day or year. It combines quick release carbohydrate with easily disgestible protein to meet your post-workout needs, and it tastes incredible too! The flavours and texture are exactly like a those milkshakes you loved and begged your parents for as a kid – but you’ve swapped all the usual ingredients for simple, cleaner ones. A win-win I think!

Try it out, play around with the ingredient amounts I’ve given, but try to stick pretty close to the original recipe initially – you’re aiming for texture perfection!



  • 1 frozen banana (I recommend freezing the banana in segments or sliced coins)
  • 180ml of any milk (you could use water, but the texture won’t be the same)
  • 1 handful of ice cubes (about 5-6 solid cubes or 1/2 cup crushed ice)
  • 1 scoop of whey protein powder (I recommend using flavours like Chocolate, Chocolate Peanut Butter, or Strawberry)
  • 1 tbsp cacao powder
  • Optional: I’ve made a ‘Chocolate Mint’ version of this by adding a 1 tsp of Spirulina powder, but try adding in whatever else you fancy from a powders/spices point of view! Initially I’d recommend keeping it simple and then getting more creative
  • Toppings: I love adding a handful of berries and/or seeds to the top of this milkshake when its ready!


  1. Add the frozen banana pieces to your Nutribullet/blender cup.
  2. Add the ice cubes on top.
  3. Add 1 scoop of your chosen protein powder, and the cacao powder.
  4. Add the milk to the blender cup
  5. Screw on the cup lid and give the cup a quick shake to mix up the ingredients a little.
  6. Blend! You may need to add a little more liquid or give the cup another shake mid-blend. The mixture can sometimes initially stick when blending but after a little shake, extra liquid or extra time it should blend up perfectly.
  7. Pour into a glass (or do what I do and eat straight from you Nutri-cup), and add toppings if desired.
  8. Time to tuck in! I definitely recommend using a spoon to eat this 🙂

I hope this recipe becomes a favourite for you too! The flavours I’ve made include Chocolate, Chocolate Peanut Butter (easily the best), Strawberry and Mint Chocolate. I’m excited to see what you guys create!

Ciara x

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