Protein shakes can be a great option for busy teens who need to refuel after a hard workout.

When made with the right ingredients, protein shakes can provide your body with the nutrients needed to help you recover and rebuild.

Protein shakes can also act as a meal replacement when you don’t have time for a sit down meal, because let’s face it, between school and sports, young athletes are always on the move.

Although just mixing a scoop of generic protein powder with milk or water is fine, many teens find the taste unenjoyable. And when you don’t like something, you’re less likely to stick with it.

The good news is that you can seriously upgrade both the impact and taste of your protein shake with just a tiny bit more effort.

Here are three protein shake recipes to help you refuel and increase athletic performance. The exact nutrition facts may vary slightly based on your chosen ingredients, and if you’d like to create a higher protein beverage, you can simply increase the amount of protein powder you utilize.

1. Apple Pie Protein Shake

Ingredients:

• 1 cup of Tree Top Apple Cider Juice
• 1 chopped apple of your choosing
• 1 scoop of vanilla or cinnamon flavored whey protein powder
• 1/2 cup of old fashioned oats
• 1 Chobani Flip Apple Crisp Twist Greek yogurt
• 1 tsp. of honey

Directions:

1. Put all ingredients in a blender and blend to desired consistency
2. Makes 28 oz

Nutrition Information Per 14 oz. serving:

• Calories: 358.5
• Fat: 4 grams
• Carbohydrates: 63 grams
• Protein: 19.5 grams

2. Green Machine Protein Shake

Ingredients:

• 1 cup of Tree Top Pineapple Orange Juice
• 1 chopped Granny Smith apple
• 1 banana
• 1 cup of green seedless grapes
• 1 scoop of vanilla flavored whey protein powder
• 5.3 oz. of Chobani vanilla Greek yogurt
• 1 handful of baby spinach leaves
• 1 tsp. of honey

Directions:

1. Put all ingredients in a blender and blend to desired consistency.
2. Makes 28 oz.

Nutrition Information Per 14 oz. serving:

• Calories: 375.5
• Fat: 1 gram
• Carbohydrates: 73.5 grams
• Protein: 19.5 grams

3. Mango Protein Shake

Ingredients:

• 1 cup of Ocean Spray Cran-Mango juice
• 1 chopped mango
• 1 scoop of vanilla flavored whey protein powder
• 5.3 oz. of Chobani mango Greek yogurt
• 1 tsp. of honey

Directions:

1. Put all ingredients in a blender and blend to desired consistency.
2. Makes 28 oz.

Nutrition Information Per 14 oz. serving:

• Calories: 276.5
• Fat: 1.5 grams
• Carbohydrates: 49 grams
• Protein: 18.5 grams

Although teenage athletes are always encouraged to sit down and have a proper meal after a workout or practice, protein shakes can be a valid option for athletes on the go.

They provide a quick source of nutrients and protein to help young athletes refuel and recover so they can be ready for their next session of physical activity.

Photo Credit: monkeybusinessimages/iStock

READ MORE:

• The Best Times to Drink a Protein Shake
• Protein Shake or Chocolate Milk: Which Is Better Post-Workout?