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A healthy shake

Want to bulk up naturally? Want to have your taste buds thanking you every day for not putting them through gag-inducing routines? Want to build muscles by eating and drinking healthy protein alternatives?

Protein shakes have been a thing for years. Many know them to be in powder form, scoop a few tablespoonful’s’ mix with whatever it is advised and gulp it all down for that bulging effect. Man will agree that it does not taste good really but it does its work.

More recently, thanks to the eating-all-natural crusade, there has been an up-trend in the type of protein shakes that people drink. All these shakes can be made at home and they are guaranteed to repair your muscles after a session at the gym lifting weights and getting your body goals set.

The following are some protein shakes by Carly Tierney who is fitness and nutrition expert at DW Fitness Club. We promise, no raw eggs or some nasty mixture, you are going to enjoy this shakes.

  1. Muscle-Building Homemade Protein Shake


1 tablespoon agave

¾ cup coconut milk

½ cup of spinach (the cup should be heaped)

1/3 cup Greek yogurt

½ an avocado

1 tablespoon of almond butter

I tablespoon of hemp powder


  1. Put all the ingredients into a blender.
  2. Blend the ingredients till the mixture is nice and smooth.
  3. Pour into a glass and enjoy.

What You Will Get From This Shake

This combination that Tierney came up with is a glassful of delectable proteins that are healthy, a combination of fats that are good for you and a healthy supply of antioxidants. When scheduling out your eating plan, you should keep in mind that you need to feel full and stay full so that you do not find yourself munching on unhealthy foods. This shake does precisely that, it makes you full and keeps you full. The spinach in the shake is there to give you antioxidants and other healthy nutrients. Apart from the healthy fats you will get from the avocado which will help you build your muscles, you will also get Vitamin K which is essential to make your bones strong and also help you preserve and maintain calcium in your body.

  1. Immune Inducing and Energy Producing Homemade Protein Shake

1 dried date (should be pitted)

¼ cup of pineapples (should be frozen)

1/3 cup of mango (should be frozen)

1/3 cup of raw cashew nuts (soak them in water overnight)

¾ cup coconut water

1/3 cup of Greek yogurt

1 tablespoon chia seeds (optional)


  1. Put all the ingredients into a blender.
  2. Blend the ingredients till the mixture is nice and smooth.
  3. Sprinkle a tablespoon of chia seeds on the shake.
  4. Serve in a glass and enjoy.

What You Will Get From This Shake

Being a person who works out a lot, you will need to have a lot of energy to keep you motivated and not burn down quickly. Using coconut water as an alternative to sugar is a very healthy option. Coconut water is known to have more potassium (15 times more) than your conventional energy drink that you get from the shops. These energy drinks are more often than not made with added sugars, something that you will want to avoid when trying to drink and eat healthy.

To make it even better, you are able to get the best quality proteins available that are naturally sourced and found in this shake.

Greek yogurt is appreciated for its low carb qualities but also it is very good for supplementing healthy microbes in the stomach which help in digestion, something a health nut needs to grow and maintain a good and healthy body. The raw cashew nuts in this shake are there for its supply of Vitamin E. This nutrient is good for the body as it boosts the immune system hence protecting it and it is also essential in preventing prostate cancer.

  1. Quick Recovery Homemade Protein Shake

1 dried date (should be pitted)

2 tablespoons whole oats

1 tablespoon ground flax seed

¼ cup raw cashew nuts (soak them in water overnight)

1 medium banana (cut them into chunks and freeze them before use)

¾ cup almond milk

2 tablespoons almond butter


Coconut shavings


  1. Put all the ingredients into a blender.
  2. Sprinkle some cinnamon over the ingredients in the blender.
  3. Blend the ingredients till the mixture is nice and smooth.
  4. Serve in a glass and sprinkle some coconut shavings on top of it.
  5. Enjoy the drink.

What You Will Get From This Shake

Using almond milk in this shake is a good way to have an alternative source of calcium. Almond milk is a favorite with people who are dieting and trying to keep healthy thanks to its low calorie count. It is also beneficial to the body and the heart as it is a good source of antioxidants and Vitamin E, the same Vitamin E that helps fight cancer.

The banana in this shake is good for you as it is full of potassium an essential nutrient for the body. Whole oats are good for the heart as they lower the levels of blood pressure. The dried date is good for adding energy and supplying fiber for good digestion. Flax seeds in the shake also work great as fiber adding ingredients.

The above shakes have been made to help you reach your fitness goals in a healthy and delicious way. The ingredients are packed with nutrients that not only help you build muscle, have energy, boost your immune system and recover from workouts, but the ingredients have nutrients that will help you prevent cancer and lower your blood pressure.

Check out Tierney’s shakes, try them out and see how helpful they are.