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


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