Shake it Up, Baby

by | Updated: December 3rd, 2016 | Read time: 1 minute

One of the things I love best about summer is the availability of fresh fruit. It’s a great addition to my protein shakes, making them light and refreshing. For summer shakes, I usually stick with a vanilla-based protein powder (I like Gaspari Nutrition Myofusion Probiotic Series) because the taste blends well with fruit. I also add a scoop Vitacost BCAAs, which has added L-glutamine and vitamin C.

Here are some of my favorite shake recipes. Enjoy!

Watermelon-Orange Shake
Makes 1 serving

2 cups watermelon

3 orange segments, peeled

1 cup unsweetened almond milk

1 scoop vanilla protein powder

1 scoop BCAA powder


Place all ingredients in blender and process until smooth.




Pineapple-Coconut Smoothie
Makes 2 servings


¾ cup fat-free milk

½ cup light coconut milk

1/3 cup unsweetened pineapple juice

1- ½ cups ice

8 oz. fresh pineapple

1 small banana

1 6-oz. container plain Greek yogurt

2 scoops protein powder

2 scoops BCAA powder

Pour milk, coconut milk and pineapple juice into blender. Add ice, pineapple, banana, yogurt, protein and BCAA. Cover and blend on high for about a minute.


Kiwi-Strawberry Shake
Makes 2 servings

1- ½ cups fresh strawberries

2 ripe kiwi, peeled and quartered

1 cup low-fat milk, almond milk or soymilk

2 scoops vanilla protein powder

2 scoops BCAA powder

1 tsp. vanilla stevia

1 tsp. honey

Place all ingredients in blender and process until smooth.

Southern States Championships top contender Melissa Transou, a figure competitor, wife and mother, blogs about the unique sports nutrition needs of female athletes exclusively for