Homemade Meal Replacement Shakes for Athletes


In this day and age, I get asked ALL of the time on what supplements athletes should use. 

Normally I give them one or two of my top choice IF their diets are sound and they are getting enough calories in from food alone. Even with this advice though, it’s tough to get in enough solid food at once if they are young and really don’t have a clue what is good and what is bad as far as health and and caloric density goes.

I know what it’s like to be in a hurry and crunched for time. As an athlete, you often don’t have the time to prepare meals, especially if you’re in school, going to practice, in the weight room, etc. This is why it’s almost crucial to know how to prepare your own quick recipes that are actually good for you and will help you recover faster and in the process build more strength and muscle.

Simply put, if you aren’t eating enough your results will suffer and you’ll be frustrated, still wondering why you aren’t making progress. Well I can tell you this, that almost anytime an athlete stalls out and is starting to feel run down and tired, it’s probably because they aren’t paying attention to their nutrition and recovery as they should be.

So, on that little note, here are a couple of easy meal replacements you can utilize right away to help you reach your goals faster. The great thing about these shakes is that ANYONE can make them if you know how to operate a blender. They also are great in that the prep time is minimal and you can take down quite a bit of calories at once very quickly and easily. Finally, they pack a ton of nutritional value with lots of protein, healthy fats, carbs for energy/recovery, and great vitamin and mineral content.

Most meal replacement powders can get quite pricey, and contain lots of other garbage and filler that you simply don’t need. These are fresh and can be modified constantly to keep variety going all the time if you ever get sick of the same recipe. Have fun with it and make it your own.

I have utilized these types of shakes for when I wanted to get some quick calories in, or even after a tough workout. I would prefer to see athletes drinking these 1-2 times per day on top of what they are eating already.

Blueberry-Banana w/ Vanilla

8-12 oz. Whole Milk

1-2 Scoops Vanilla Whey Protein Powder

Handful of Spinach leaves (can’t taste it, trust me)

1 tbsp Natural Almond Butter

1-2 Cups frozen blueberries

1 Banana

Dash of cinnamon and vanilla extract

*Optional but recommended: 1 tsp cod liver oil or fish oil, 1 tsp creatine monohydrate, and 1 scoop greens powder.

**Mix together in a blender for 30-45 seconds or as needed.



8-12 oz Whole Milk

1-2 Scoops Chocolate Whey Protein Powder

1-2 Cups Frozen Strawberries

1 TBSP Natural Peanut Butter

1/2 Cup Frozen Rasberries

Handful Spinach Leaves

*Optional But recommended: 1 TBSP cod liver oil or fish oil, 1 TBSP creatine monohydrate, 1 scoop greens powder.

**Mix together in blender for 350-45 seconds or as needed.

As you can see, these are really easy to make. There really is no excuse to not get enough food in during the day by saying you don’t know how to make anything. I’d be willing to bet most of you out there have these in your house already with the exceptions of a few items listed here. Remember these are just some example of what I use, but feel free to try them out or modify as needed.

Enjoy, and if you have any questions or comments, please let your voice be heard by dropping a comment below. Or, feel free to share your own recipe you might have so others can try it out.




John Cortese


One Response to Homemade Meal Replacement Shakes for Athletes

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

CTS Gym FREE Report
* Email

Follow CTS Gym Strength And Conditioning On Facebook Follow CTS Gym Strength And Conditioning On Twitter Follow CTS Gym Strength And Conditioning On Instagram Follow CTS Gym Strength And Conditioning On YouTube
Featured Success Stories

"Your program at CTS has been a definite positive move in his life. While you focus on the body when he returns home from a workout there is a significant improvement in his morale. We are grateful to you! I know he does enjoy the challenges you've set for him!"

- Jayna Spiteri, Parent of CTS Athlete

I wanted to thank you for the work you did with Sierra! She played 9 games this weekend in 100 degree heat in Stockton; She was the starting catcher in 7 of them, finished 5, played in 8 total. Her stamina was so much better than at the start of the season and going to your camp had a lot to do with it! Thank you! Mark Crocker, Parent of CTS Athlete
"She loves going to you guys it's great! I think it has also helped with her confidence - that makes me really happy! I think this is going to be great with not only her strength but her endurance when travel ball starts up again. Thank you so much!" - Daviann Yeager., Parent of CTS Athlete
"I just want to thank you and your staff for everything you've done for Caymus. He loves CTS and is loving weightlifting. He really looks up to you guys. Thank you so much!" - Jill Barrett, Parent of CTS Athlete
"By the way, Jared scored twice yesterday in our scrimmages and everyone commented about how much faster he has gotten!!" - Lori Reich, Parent of CTS ahlete Jared Reich
"I wanted to send you a quick email to let you know Ricky absolutely loves CTS, this is exactly what he needed! We have 4 kids that have tried just about every sport and activity and we have never seen any of them as excited to go as Ricky is. Thank you!" - Janet Ceja, Parent of CTS Athlete
"I think we have some kids coming to see you, which I think is great. All the kids that have seen you turn out to be great lifters with impeccable technique. You are doing great!" - Coach Troy Mott, Napa High School Football
"I just want you to know how thankful I am for you and what you have built at CTS. I have never looked so forward to going to the gym, not only the type of lifting, but the atmosphere there as well. I believe the awesomeness that is CTS is a direct reflection of your leadership and the way you choose to do things. I believe you have created something very special, and I am so happy to be a part of it! I'm 30 frickin' years old and stronger than I've ever been! Thank you so much for being a great coach, business owner, and leader!" - Will Nesbitt, High School Football, Track Coach, Vintage High School, Napa CA
"Reece loves CTS thank you for being so awesome with him. He really likes the coaches and everyone there!" Lynette Rudstrom, Parent of CTS Athlete
"John, thank you so much for working with me this summer. I truly had a great time and enjoyed coming to CTS. The attitude that you bring to the gym makes me want to train hard and get stronger while also making it fun to be there. I appreciate all that you and your staff did for me. I will be sure to keep you posted on how football goes!" - Dom G, Northern Arizona University Football
"Thank you for taking the time to email me and for the update on Issy's progress with you. I am glad to hear it is going so well for her. I have to say the work that you have done with Austin Connolly, Will Yates, and many of my other football/track athletes made referring her to you an easy decision. Thanks for all the hard you do making our kids better!" - Brandon LaRocco, Justin-Siena High School Foootball & Track Coach
"I have very much enjoyed working out at CTS this summer. There have been numerous occasions where I felt as though I was about to vomit and/or die (that is a compliment)! Also, I think my squat form has much improved in that I am better able to keep my knees from turning in. Further, I have become stronger, more flexible and added some muscle. Thank you for running such a great program!" Evan Blasingame, High School Teacher, Napa, CA
"I hope you know how appreciative we are what you have done with Chelsea. She loves your program and has grown so much as an athlete. She gained a lot of knowledge and progressed in many ways!" - Rosie Holland, Parent of CTS Athlete
"Will loves training at CTS! We are thrilled with your program. You offer a great program for Napa's youth athletes!" - Connie Guttersen, Parent of CTS Athlete
"I really believe in your program for the kids...and I think its great what you guys are doing!" - Melissa Alexander, Parent of CTS athlete
"The hard work at CTS and your direction is a big part of her success!" - Don Clark, Parent of CTS Athlete
"Hi John...he has made a lot of progress! It's very noticeable to me and his coaches. He really does enjoy it at CTS!" - Jeff Hatfield, Parent of CTS Athlete
"Zach's confidence has sky rocketed since he started training. This may sound funny but he's not as clumsy either. (Takes after me) Lol! He's bulked up too which he is really happy about!!" - Stacy Geary, Parent of CTS Athlete
"You have a great program that really works for the kids!!!" - D.D. Elmore, Parent of CTS Athlete