5 Easy DIY Protein-Packed, Energy-Boosting Juices And Shakes

Oh, and did we mention they taste delicious?


Women's Health |

Need more energy? A protein boost? No need to splash out on pricey health drinks. Try these DIY recipes instead.

1. Morning Kick-start: Gwyneth’s Green Juice

green smoothie

A refreshing way to get your a.m. dose of nutrients. This recipe, from Gwyneth Paltrow’s book It’s All Good, uses kale — a leafy vegetable rich in calcium, which is vital for maintaining strong bones.

Blend:

  • 5 large kale leaves, roughly chopped, ribs discarded
  • 1 lemon, zest and pith removed
  • 1 large apple, roughly chopped
  • 2.5cm piece fresh ginger
  • 1 sprig fresh mint.

Strain if too thick and drink immediately.

Serves 1. Per 252g serving: 502kJ, 1g fat (0g sat), 30mg sodium, 29g carbs, 6g fibre, 14g sugars, 4g protein

READ MORE: 6 Time-Saving Smoothie Hacks That’ll Change Your Life

2. Cleanser: The Juice Lady’s Beetroot-Cucumber Cleansing Cocktail

beetroot juice

Ginger is said to ease indigestion and flatulence and have anti-inflammatory properties.

Blend:

  • 1 cucumber, peeled
  • 3 carrots, scrubbed, tops removed, ends trimmed
  • 1 raw beetroot with stem and leaves, scrubbed well
  • 2 celery stalks
  • 1 handful parsley
  • 2.5-5cm piece ginger, scrubbed
  • ½ lemon, peeled.

Strain through a sieve if too thick

Serves 1-2. Per 641g serving: 752kJ, 1.5g fat (0g sat), 290mg sodium, 40g carbs, 13g fibre, 20g sugars, 7g protein

3. Post-gym Recovery: The WH High-Protein Blueberry Yoghurt Shake

post-gym smoothie

Whey protein helps to maintain long, lean muscle.

Blend:

  • 1 cup frozen blueberries
  • ½ cup plain Greek yoghurt
  • 1 scoop plain or vanilla whey protein powder
  • 1 banana
  • ½ cup pomegranate juice
  • ¼ cup walnut pieces
  • ½ tbsp vanilla extract.

Serves 1. Per 277g serving: 1 296kJ, 11g fat (1.5g sat), 30mg sodium, 39g carbs, 6g fibre, 25g sugars, 17g protein

READ MORE:10 Delicious Coffee Smoothie Recipes That Will Give You A Morning Buzz 

4. Energy Shot: John Berry’s Energising Smoothie

The carbs in this smoothie from John Berry, founder and chief innovations officer of Kauai, provide energy, while the vitamin C will aid your metabolism and help fight off flu.

energising smoothie with strawberries

Blend:

  • 2 cups strawberries
  • 2 bananas
  • 25ml honey
  • 1 tbsp coconut shavings
  • pineapple juice to almost cover fruit

Blend until smooth.

Serves 1-2. Per 1 029g serving: 2 466kJ, 3g fat (1.5g sat), 30mg sodium, 143g carbs, 12g fibre, 107g sugars, 5g protein

5. Meal In A Glass: The PT’s Quinoa Smoothie

protein quinoa smoothie

Quinoa is a great source of protein to balance sugar levels and help you feel full, says trainer Noeleen Bridle, who designed this recipe.

Blend:

  • 3 tbsp cooked quinoa
  • 2 fruits of choice (pawpaw and orange, or pineapple and orange)
  • 2 tbsp raw oats (to thicken the smoothie)
  • 1 tsp cinnamon
  • fresh lemon juice
  • honey to taste
  • water (to desired consistency)

Serves 2. Per 667g serving: 1756kJ, 2g fat (0g sat), 10mg sodium, 104g carbs, 16g fibre, 63g sugars, 7g protein

READ MORE ON: Drinks Juices Nutrition Recipes