Honey Protein Shake: Recipes for Before and After Workouts

Why pair protein with honey

After exercise, many sports nutrition guides suggest eating both protein and carbohydrates to help muscles recover and refill energy stores. Honey is a convenient carbohydrate made of glucose and fructose, and it blends easily into cold drinks. It also improves the flavor of plain or unflavored protein sources.

Our article on honey for energy discusses honey around exercise.

Protein sources for shakes

You do not need powder to make a protein-rich shake:

Classic honey banana protein shake

Blend one cup of milk, three quarters of a cup of Greek yogurt, one frozen banana, one tablespoon of peanut butter and two teaspoons of honey. It provides roughly 30 grams of protein from whole foods. Add ice for a thicker shake. Our article on honey and banana has more banana ideas.

Chocolate honey protein shake

Blend one cup of milk, one scoop of chocolate or unflavored protein powder, one tablespoon of cocoa powder, half a frozen banana and one to two teaspoons of honey. Buckwheat honey adds a malted depth that makes it taste like a chocolate malt.

Berry vanilla honey protein shake

Blend one cup of kefir, half a cup of cottage cheese, one cup of frozen berries, a drop of vanilla and two teaspoons of honey. Cottage cheese blends smooth and adds protein. Our article on honey and cottage cheese explains more.

Coffee honey protein shake

Blend half a cup of cold brew, half a cup of milk, one scoop of vanilla protein powder, ice and a teaspoon of honey. It is a morning shake and pre-workout drink in one. Our honey in coffee guide has more coffee tips.

Timing around workouts

Many people have a shake within a couple of hours after exercise. Before a workout, a smaller shake with more carbohydrate and less fat may sit better. Overall daily protein and calories matter more than exact timing for most recreational exercisers.

• After workouts: protein plus carbs within a few hours
• Before workouts: lighter shake, 60 to 90 minutes ahead
• Daily totals matter most

How much honey

One to two teaspoons is usually enough. After long or intense workouts, some athletes use a tablespoon for extra carbohydrate. If your goal is weight management, keep honey modest and let fruit provide sweetness.

The American Heart Association suggests limiting added sugars for most people.

Mixing tips

Add milk and honey to the blender first and blend a few seconds before adding powder and frozen fruit. That way honey does not clump and powder does not stick to the sides. In a shaker bottle, dissolve honey in a splash of warm water first.

Dairy choices

Milk, yogurt and kefir provide protein along with calcium. USDA MyPlate counts these toward daily dairy goals. Soy milk is the plant milk closest to dairy in protein.

Which honey for protein shakes

Raw Clover Honey, harvested in New York State, is mild for vanilla and fruit shakes. Raw Buckwheat Honey, also from New York State, pairs with chocolate and coffee. Raw Sunflower Honey blends easily when creamy and suits peanut butter shakes.

Safety notes

Never give honey to babies under 12 months. Teens and adults with kidney disease or other medical conditions should check with a doctor about protein intake. Choose protein powders with third-party testing seals when possible.

The takeaway on honey protein shake

A honey protein shake pairs protein with quick carbs and better flavor. Use whole foods or powder, add one to two teaspoons of honey with the liquid, and fit it into your overall daily nutrition.

Make-ahead honey protein shake packs

For busy mornings, portion frozen banana, berries, oats and seeds into freezer bags. In the morning, add milk, a scoop of protein or yogurt and a teaspoon of honey to the blender, then tip in the pack. A honey protein shake is ready in two minutes. You can also blend a shake the night before and keep it in a sealed jar in the fridge; shake well before drinking.

Plant-based honey protein shake

For a dairy-free version, blend soy milk, silken tofu or a pea protein powder, frozen fruit and honey. Soy milk has the most protein of common plant milks. Note that honey is an animal product, so strict vegans usually avoid it, but many plant-forward eaters still enjoy it.

Fuel up with raw honey

Keep Raw Clover Honey and Raw Buckwheat Honey by the blender. Save with a 3 jar or 6 jar pack of any honey, and orders over $50 ship free. Visit our shop.