Vanilla Whey Protein Shake

A clean, simple vanilla protein shake — the foundation for every supplement stack. Add creatine, greens, or collagen to customize.

Ingredients

• 1 scoop vanilla whey protein isolate (25g protein)
• 1 frozen banana
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• 1/2 cup ice
• Pinch of cinnamon

Method

1. Add almond milk and almond butter to blender first for a smooth base.

2. Add frozen banana, protein powder, cinnamon, and ice.

3. Blend 30–45 seconds until completely smooth. Scrape sides if needed.

4. Taste and adjust thickness — add more ice for thicker, more milk for thinner.

What You're Practicing

Supplement add-ons (nutritional impact per serving):

• Creatine monohydrate (5g): +0 cal. The vanilla base is the cleanest vehicle for creatine — no competing flavors. Take 5g daily for 3-4 weeks to fully saturate muscle stores (total ~120g stored in a 70kg person). After saturation, 3-5g/day maintains levels.
• Greens powder (1 scoop, ~8g): +30 cal, +5g carbs. Vanilla is mild enough that you'll taste the greens more than in berry or chocolate shakes. Add an extra half banana if the earthy flavor is too strong.
• Collagen peptides (15g): +54 cal, +13g protein. Combined with the 25g from whey, total protein hits 38g. Whey is 11% leucine (triggers muscle protein synthesis); collagen is 22% glycine (supports sleep, gut lining, and joint cartilage). Different amino acid profiles serving different functions.
• MCT oil (1 tbsp, 14g): +130 cal, +14g fat. Transforms this from a lean 320-cal shake into a 450-cal meal replacement. MCTs are absorbed directly into the portal vein and converted to ketones in the liver — providing energy without the insulin spike of carbohydrates.