Pre-Workout Protein Shake

1 Shake250 cals

How to make your own homemade Pre-Workout Protein Shake! This before the gym drink recipe is packed with energy, costs less than $1.00 to make, and has a ton of nutritional value with healthy fats, carbs, and protein.

Did I mention that it also tastes like a milkshake!?

Start this one by taking out either a blender or shaker bottle. If you don’t have either, here’s a link to the blender I’ve been using for years and recommend.

Add right into whatever you’re using 1 cup of unsweetened vanilla milk substitute, 1 scoop of a chocolate protein powder, 2 tablespoons of a chocolate mix, 2 tablespoons of cocoa powder, 1 or 2 tablespoons of instant coffee, 1/2 cup of water, and some ice!

Energy Drink

Keep in mind that each tablespoon of instant coffee will net you around 75-100mg of caffeine per.

Blend or shake everything together until you have your pre-workout protein shake.

Did you know that cocoa powder is a great source of fiber with 2 grams for every 10 calories?

Pour it into your favorite glass and optionally top it with whatever you want like some fat free whipped cream or ground cinnamon. Let us know what you top yours with in the comments below!

How about some Pre-Workout Protein Pudding next?

Pre-Workout Protein Shake Recipe

Pre-Workout Protein Shake

Make your own homemade Pre-Workout Protein Shake! This healthy drink recipe is cheap, made with simple ingredients, and great before the gym.
5 from 2 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Beverage
Cuisine: American
Keyword: preworkout protein shake, preworkout shake
Servings: 1 Shake
Calories: 250kcal
Cost: $1

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  • 8 Ounces Milk Substitute - or Milk
  • 2 Tablespoons Chocolate Mix
  • 2 Tablespoons Cocoa Powder
  • 1 Scoop Protein Powder - Chocolate
  • 1-2 Tablespoons Instant Coffee
  • 4 Ounces Water
  • ½-1 Cup Ice


  • Blend or mix everything together



Calories per shake:
  • Calories: 250
  • Fat: 6g
  • Saturated Fat: 0g
  • Sodium: 390mg
  • Carbs: 20g
  • Fiber: 5g
  • Sugar: 12g
  • Protein: 29g


Calories: 250kcal | Carbohydrates: 20g | Protein: 29g | Fat: 6g | Saturated Fat: 0g | Sodium: 390mg | Fiber: 5g | Sugar: 12g


  1. Wendy on February 24, 2022 at 7:02 pm

    Excellent recipe! Thank you!

  2. Gianpaolo on August 18, 2013 at 12:00 am

    Skipped my Jack3d today. Went with this instead. Headed to the gym now to push. Thanks again Derek!

  3. Alex D. on August 13, 2013 at 12:00 am

    Hey man, you have some delicious recipes! I just made your meatloaf a day or so ago and its still amaaaazing to eat! Do you have any breakfast recipes?

    • Derek Howes on August 13, 2013 at 12:00 am

      Thanks Alex! Wonderful to hear. I have a couple pancake/oatmeal recipes under my “Protein Recipes” section! 🙂

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