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20 Healthy Protein Shake Recipes That You Have to Try

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20 Healthy Protein Shake Recipes That You Have to Try

While protein powder in water is a great on-the-go snack, good protein shake recipes make awesome, tasty meal replacements.

 

If you want to add some delicious variety to your meal plan, then look no further than these protein shake recipes.

They’re easy to make, extremely delicious, and moderate in calories, making them perfect post-workout meals (or just tasty ways to get in more calories every day).

Feel free to get creative by swapping out the fruit, nuts, and milk for another variety. To make them, simply throw everything in a blender and enjoy.

So, let’s get to the recipes!

Pumpkin Pie Protein Smoothie

pumpkin protein shake recipe Picture courtesy of Sally’s Baking Addiction

When fall is in the air, it’s the perfect weather to exercise outside. Yet that hike or run may leave you craving pumpkin pie. That plan might work for a holiday weekend but not every Saturday until the weather warms back up.

To enjoy pumpkin flavor without baked goods or gimmicky lattes, try this light smoothie with Greek yogurt and pure maple syrup. Or, use plain yogurt and a scoop of stevia-sweetened vanilla protein powder to make a low-sugar version.

Serves 2

Ingredients

1 banana, frozen

1/2 cup nonfat vanilla Greek yogurt

1/4 tsp. ground cinnamon

1/4 tsp. pumpkin pie spice

1/2 cup skim milk

2 Tbsp. pure maple syrup

2/3 cup pumpkin puree

1 cup ice

Nutrition Facts (Per Serving)

Calories: 201

Protein: 8 grams

Carbs: 44 grams

Fat: 0 grams

GET THE RECIPE 

 

 

Mango Chili Smoothie

mango protein shake recipe Picture courtesy of Julie Morris

The great thing about protein powder is it can be added to any smoothie, easily boosting the macros by over 20 grams of protein with only 100 or so calories.

So when you run out of flavors of protein shakes to blend up, it’s a good idea to grab a cookbook like Superfood Smoothies by Julie Morris for inspiration such as watermelon acai, rosemary orange, and even chocolate kale.

It has 100 recipes that are loaded with nutrients – like this one with goji and hemp seeds.

superfood-smoothies-cookbook

Serves 2

Ingredients

2 1/2 cups frozen mango chunks

3 Tbsp. hemp seeds

2 Tbsp. dried goji berries

1 tsp. chili powder

1 1/2 cups unsweetened apple juice

1 cup water

Juice of 1 lime

Nutrition Facts (Per Serving)

Calories: 323

Protein: 6 grams

Carbs: 61 grams

Fat: 8 grams

GET THE RECIPE 

 

Cinnamon Banana Bread Protein Shake

cinnamon bun protein shake recipe Picture courtesy of Fit Mitten Kitchen

Banana smoothies are great when you don’t have time to cook a well-balanced breakfast. And this one mimics the flavor of baked goods with cinnamon, almond butter, and honey so you won’t miss morning pastries quite as much.

Unlike flour, bananas contain the kind of starch that’ll keep you fuller longer. This banana protein shake also has awesome macros for pre-workout nutrition.

Serves 2

Ingredients

2 small bananas, frozen

1 cup unsweetened cashew milk

1/4 cup nonfat plain Greek yogurt

1 1/2 scoops WHEY+ vanilla protein isolate

1 Tbsp. almond butter

1/2 Tbsp. raw honey

1 tsp. vanilla extract

1 tsp. ground cinnamon

1/4 tsp. freshly grated nutmeg

Nutrition Facts (Per Serving)

Calories: 282

Protein: 25 grams

Carbs: 34 grams

Fat: 6 grams

GET THE RECIPE

 

 

Peanut Butter Protein Shake

peanut butter protein shake recipe Picture courtesy of Lean it Up

When you want a peanut buttery breakfast, skip the sugary cereals, and think twice about slathering some PB on toast. Peanuts are a good source of protein on their own, but not enough to power you through the day.

With chocolate whey, this peanut butter shake will give you all the flavor you want – plus the well-balanced nutrition needed to fuel you until lunch. And if you use PB2 instead of peanut butter, this makes a great pre-workout shake.

Serves 2

Ingredients

1 scoop WHEY+ chocolate protein isolate

2 Tbsp. peanut butter

1/2 banana

1 cup skim milk

1/4 cup old-fashioned oats

2 cubes ice

Pinch of salt

Nutrition Facts (Per Serving)

Calories: 240

Protein: 22 grams

Carbs: 20 grams

Fat: 9 grams

GET THE RECIPE 

 

 

Dark Chocolate Peppermint Protein Shake

protein shake recipes Picture courtesy of Fit Foodie Finds

Cravings for peppermint hot cocoa reach an all-time high in the winter. When it’s freezing out, though, that’s just even more reason to work up a sweat. Afterward you can reward yourself with this cool version of hot chocolate instead of having a mug topped with marshmallows.

This protein shake starts with a frozen banana, gets a generous helping of chocolate, and is finished with a touch of peppermint extract.

Serves 1

Ingredients

1 large banana, frozen

3 large ice cubes

1 cup unsweetened almond milk

1 scoop WHEY+ chocolate protein isolate

2 Tbsp. unsweetened cocoa powder

Pinch of salt

1/4 tsp. peppermint extract

Nutrition Facts (Per Serving)

Calories: 297

Protein: 32 grams

Carbs: 41 grams

Fat: 5 grams

GET THE RECIPE 

 

Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Cake Batter Protein Shake

cake batter protein shake recipe Picture courtesy of Skinny Mom

Having a hard time saying no to everyone else’s birthday cake at the office? Indulge in this sippable version instead.

There’s no icing, but you’ll be surprised how much this satisfies your yellow cake cravings with vanilla protein powder, Greek yogurt, and almond milk. Since it has protein instead of simple carbs, it’ll fill you up instead of weighing you down.

The whipped topping and sprinkles upgrade this from a simple vanilla shake to “cake,” so don’t leave them out if you’re in the mood to indulge.

Serves 2

Ingredients

1 cup nonfat plain Greek yogurt

1 cup nonfat whipped topping

1/2 cup unsweetened almond milk

1 tsp. vanilla extract

2 Tbsp. agave nectar

1 scoop WHEY+ vanilla protein isolate

1/2 cup ice cubes

1 tsp. rainbow sprinkles

Nutrition Facts (Per Serving)

Calories: 259

Protein: 25 grams

Carbs: 30 grams

Fat: 1 gram

GET THE RECIPE

 

 

Strawberry Mango Protein Shake

strawberry protein shake recipe Picture courtesy of The Roasted Root

Even the best foods can seem boring after a while. When you’re no longer looking forward to protein shakes, you’ve got to mix it up.

When in doubt, act like a kid again and just have fun with it, whether that means adding sprinkles or serving it in a new style, as with this layered fruit smoothie. Use any two fruits with this recipe, like banana-pineapple or blackberry-watermelon.

And for even more fun, enjoy it with a silly straw.

Serves 3

Ingredients

2 cups frozen mango chunks

2 cups frozen strawberries

2 tsp. pure maple syrup

1 1/3 cup whole plain yogurt

1/2 cup full-fat coconut milk

1 scoop WHEY+ vanilla protein isolate

Nutrition Facts (Per Serving)

Calories: 299

Protein: 14 grams

Carbs: 36 grams

Fat: 12 grams

GET THE RECIPE 

 

 

Coffee Protein Smoothie

coffee protein shake recipe Picture courtesy of Southern in Law

Turn your morning coffee into breakfast with this smoothie recipe. It’s a great way to enjoy the perks of coffee – including not just the jolt of caffeine, but also a boost to your physical performance, plus lowered risk of countless health conditions – all while getting a serving of protein.

All you have to do is make an iced latte in the blender so the whey protein is fully integrated.

Serves 1

Ingredients

1 cup low-fat milk

2 Tbsp. brewed coffee

1 scoop WHEY+ vanilla protein isolate

Nutrition Facts (Per Serving)

Calories: 218

Protein: 35 grams

Carbs: 13 grams

Fat: 2 grams

GET THE RECIPE

 

 

Aloha Bliss Pineapple Protein Smoothie

pineapple protein shake recipe Picture courtesy of Carlsbad Cravings

Tropical flavors can turn your post-workout smoothie into a taste of vacation. This might not help you escape the workweek, but it will do something about your cravings for pina coladas.

With pineapple, coconut, mango, and banana, this has everything you’d want from a tropical smoothie. The only extra it could use is toasted coconut sprinkled on top before you drink it down.

Serves 3

Ingredients

2 scoops WHEY+ vanilla protein isolate

1 can (20 oz.) pineapple chunks in juice

1 mango, peeled and chopped

1 banana, frozen

1 cup nonfat vanilla Greek yogurt

1 cup lite coconut milk

1/2 cup unsweetened orange juice

1 cup ice cubes

Nutrition Facts (Per Serving)

Calories: 349

Protein: 27 grams

Carbs: 55 grams

Fat: 5 grans

GET THE RECIPE

 

 

Blackberry Kiwi Protein Smoothie

kiwi protein shake recipe Picture courtesy of The Almond Eater

When you have ripe kiwis on hand, chances are you’re also hoping to have a stash of strawberries in the fridge. Luckily there are other fruit flavor combinations that are just as enjoyable.

This blueberry kiwi smoothie will surprise you, especially with a hint of mint. After one taste, you’ll add it to your regular pre-workout line-up.

It has over 10 grams of protein from the hemp seeds alone, and a scoop of protein powder adds even more whenever you need it.

Serves 1

Ingredients

1/2 cup blueberries

2 kiwis

3 leaves fresh mint

3 Tbsp. hemp seeds

4 ice cubes

1/4 cup unsweetened almond milk

Nutrition Facts (Per Serving)

Calories: 329

Protein: 13 grams

Carbs: 36 grams

Fat: 18 grams

GET THE RECIPE 

 

 

Mango Protein Smoothie

mango protein shake Picture courtesy of Yummy Healthy Easy

To make a protein smoothie without protein powder, just add tofu.

Or, this mango smoothie recipe can be turned into a cheesecake shake by replacing that tofu with cream cheese. It’ll contribute almost as much protein, although you’ll also want to watch out for the fat.

The result is a thick and rich fruit smoothie that’s a good stand-in for a milkshake.

Serves 1

Ingredients

1 1/4 cup fresh mango

7 oz. soft tofu

1/2 banana

1/2 cup unsweetened almond milk

1 cup ice

Nutrition Facts (Per Serving)

Calories: 344

Protein: 14 grams

Carbs: 58 grams

Fat: 9 grams

GET THE RECIPE

 

 

Strawberry Watermelon Protein Smoothie

watermelon protein shake recipe Picture courtesy of PopSugar

This is a refreshing take on protein shakes. With watermelon and cucumber, it’s like a summer cocktail, only one that’s designed to have enough nutrients to replace some of your daily supplements.

This smoothie has tons of vitamin C from the strawberries and watermelon, and it’s ultra-hydrating with coconut water to replenish electrolytes. Add fresh basil or mint, and you’ll have a virgin cocktail with more grams of protein than sugar.

Serves 1

Ingredients

1 cup watermelon

1/4 cup strawberries

1/2 cucumber

1/2 scoop vanilla rice protein powder

1/2 cup unsweetened coconut water

4 ice cubes

Nutrition Facts (Per Serving)

Calories: 170

Protein: 14 grams

Carbs: 30 grams

Fat: 1 gram

GET THE RECIPE

 

 

Plum Berry Protein Smoothie

berry protein shake recipe Picture courtesy of The Flexitarian

Forget to order more whey powder before you ran out? There are other ways to boost the protein in a fruit smoothie.

This one uses silken tofu to get 15 grams of protein per serving. And it also stars the best summer farmers’ market, including plums, berries, and mint.

The fresh ginger isn’t necessary but adds a great kick – add even more if you love it, or use a dash of ground ginger and cinnamon instead if you’d rather the spices blend into the background.

Serves 2

Ingredients

12 oz. silken tofu

4 plums, pitted

1/4 cup raspberries

7 strawberries

1/2 cup unsweetened almond milk

1” fresh ginger root

1/2 tsp. vanilla extract

10 leaves fresh mint

Sweetener to taste

Handful of ice

1 tsp. dried goji berries, for garnish

Nutrition Facts (Per Serving)

Calories: 238

Protein: 15 grams

Carbs: 32 grams

Fat: 7 grams

GET THE RECIPE

 

 

Honey & Walnut Spiced Protein Shake

tasty protein shake recipes Picture courtesy of The Minimalist Baker

A lot of protein shakes are smoothies with protein powder. That’s a delicious approach to increasing protein intake, but frozen fruit is definitely not the best way to fight milkshake cravings. But it can be done.

This protein shake recipe uses a base of cottage cheese and walnuts, plus spices and honey, to recreate the rich feel of blended ice cream. And yet it also delivers the comforting flavors of a home-baked spiced cake.

Serves 1

Ingredients

1/2 cup low-fat cottage cheese

2 Tbsp. walnuts

10 ice cubes

1/3 cup cold water

1 scoop WHEY+ vanilla protein isolate

2 packets stevia (or sweetener to taste)

1 tsp. vanilla extract

Pinch of ground cardamom

Pinch of ground coriander

1/2 tsp. xanthan gum (optional)

1 tsp. pure honey

Nutrition Facts (Per Serving)

Calories: 346

Protein: 46 grams

Carbs: 13 grams

Fat: 11 grams

GET THE RECIPE

 

 

Green Tea Avocado Protein Smoothie

healthy matcha protein shake recipe Picture courtesy of The Full Helping

Trade in those afternoon chai lattes for this creamy green tea shake. This pick-me-up has the caffeine you crave – and you can double the recommended amount of matcha if you need more – but without sugar.

And unlike any beverage at the corner café, this is creamy not because of milk; it gets that from half an avocado.

Serves 1

Ingredients

1/2 tsp. matcha powder (or more to taste)

1 cup unsweetened almond milk

1/2 small avocado

1 scoop vanilla pea protein powder

2 ice cubes

Nutrition Facts (Per Serving)

Calories: 300

Protein: 22 grams

Carbs: 15 grams

Fat: 18 grams

GET THE RECIPE 

 

 

Gingerbread Cookie Protein Shake

gingerbread shake protein shake recipe Picture courtesy of Oxygen Mag

Get through the winter without binging on a whole batch of gingerbread cookies. This protein shake uses a combo of vanilla and chocolate protein powders to match the flavor of gingerbread

Of course it helps to add molasses and a mix of spices, including ground ginger, cinnamon, and cloves. The spices don’t just add flavor but also contribute nutrients like manganese and zinc.

Serves 1

Ingredients

1/2 scoop WHEY+ vanilla protein isolate

1/2 scoop WHEY+ chocolate protein isolate

1/2 cup unsweetened vanilla almond milk

1/2 cup nonfat vanilla Greek yogurt

1/2 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground cloves

1 Tbsp. blackstrap molasses

4–6 ice cubes

Nutrition Facts (Per Serving)

Calories: 307

Protein: 40 gams

Carbs: 34 grams

Fat: 2 grams

GET THE RECIPE

 

 

Apple Crumble Protein Smoothie

apple protein shake recipe Picture courtesy of Cut and Jacked

Apples are versatile, making a healthy snack but also an awesome pie. The fruit really shines in a recipe like this, which combines the flavors of fall dessert with good nutrition.

Rather than having a crumble topping made with butter or oil, this smoothie uses oats and flax to get the taste of a nutty pie crust. Then all you need is a dash or two of spices to complete the picture.

Serves 2

Ingredients

1 apple, peeled and chopped

1 1/2 cups unsweetened almond milk

1 scoop WHEY+ vanilla protein isolate

1/4 cup old-fashioned oats

1/4 cup ground flaxseed

1/4 tsp. ground cinnamon

Freshly grated nutmeg to taste

Nutrition Facts (Per Serving)

Calories: 228

Protein: 18 grams

Carbs: 22 grams

Fat: 8 grams

GET THE RECIPE 

 

 

Chocolate Banana Protein Shake

healthy protein shake recipes Picture courtesy of Chocolate-Covered Katie

Whenever you add yogurt to a smoothie or shake, go for plain Greek.

Greek yogurt has a much higher protein content than traditional yogurt, and by choosing plain, you’re also cutting out a ton of added sugar. Most flavored yogurts contain 20 to 30 grams of sugar per cup!

Ingredients

1 scoop WHEY+ chocolate protein isolate

1/4 cup coconut milk

1/2 cup 1% milk (organic is my preference)

1 banana, frozen

1 tbsp. cocoa powder

1/2 tsp. pure vanilla extract

Dash of salt

1 Tbsp. agave syrup

Optional: 2 tbsp. nut butter

Nutrition Facts (Per Serving)

Calories: 590

Protein: 38 grams

Carbs: 48 grams

Fat: 30 grams with nut butter, 9 grams without

GET THE RECIPE

 

 

Dark Chocolate Blueberry Protein Smoothie

dark chocolate protein shake recipe Picture courtesy of Green Lite Bites

Chocolate is so delicious that you can even use it to get kids (and yourself) to consume spinach. Yep, you can hide leafy greens in this dark chocolate protein shake. Blueberries and almond milk also help to mask the flavor of spinach.

But beware of using other greens like kale in this recipe as their flavor can be more bitter and overpowering.

Serves 1

Ingredients

2 cups raw spinach

1 cup frozen blueberries

1 scoops WHEY+ vanilla protein isolate

2 Tbsp. unsweetened cocoa powder

1/2 cup unsweetened almond milk

Nutrition Facts (Per Serving)

Calories: 257

Protein: 32 grams

Carbs: 31 grams

Fat: 4 grams

GET THE RECIPE

 

 

Choco-Coconut Almond Protein Shake

healthy protein shake recipe Picture courtesy of Martha Stewart

For subtle, smooth coconut flavor that ties all the ingredients together, add a teaspoon of coconut oil to any smoothie or shake. Not only is it like nature’s candy, but coconut oil is packed with healthy fats.

You’ll have this recipe memorized in no time because it makes a delicious breakfast, snack, or dessert.

Ingredients

1 scoop WHEY+ chocolate protein isolate

1/2 cup vanilla almond milk

1/2 cup coconut water

1/2 cup non-fat Greek yogurt

24 whole skin-on almonds, sprouted (soaked in water overnight)

1 banana

1 tsp. coconut oil

1 tsp. honey

2 cups ice cubes

Nutrition Facts (Per Serving)

Calories: 564

Protein: 49 grams

Carbs: 50 grams

Fat: 20 grams

GET THE RECIPE

 

 

What do you think of these protein shake recipes? Have any favorites of yours that you’d like to share? Let me know in the comments below!

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  • krphouston

    The mango cheesecake recipe has neither mango nor cream cheese in it. It appears to be a repeat of the previous recipe. Too bad, it sounds great.

    • Michael Matthews

      Crap! Something went awry in my copy and pasting from Word, haha. It’s fixed now. Check it out!

      • krphouston

        Thanks, that’s gonna be the first one I try.

        • Michael Matthews

          Nice! Lemme know how you like it!

  • Jack

    Hi Mike, just wanted to know what form do you recommend for a shoulder lateral raise because whenever I do them I feel it abit in my side deltoid but feel it mainly in my traps even when using light weight (5kg at the moment) and also when doing rear delt raises it feels like my backs doing the work, I’m not even sure where the rear deltoid I can never feel it. Please give me some form advice for both, thanks.

    • Michael Matthews

      Hmm these sound like form issues. Have you watched the Bodybuilding.com videos? Are you sure you’re doing them correctly?

  • Paul

    Hi Mike, I know this has got nothing to do with the article but I just wanted to know how everyday cigarette smoking, and once a week marijuana and alcohol consumptiond could effect muscle growth? I’ve been following your workout routine and experienced great gains but was just wondering if I kicked these 3 habits would my muscle growth happen even faster? Thanks

    • Michael Matthews

      Hi Paul!

      I’m not aware of any research that indicates cigarette smoking impairs muscle growth, but it’s probably one of the worst things you can do for your health, period.

      Based on the research I’ve seen on marijuana, it seems to impair any major physiological change, so it may get in the way of muscle growth to some degree.

      Alcohol consumption depends on how much:

      https://www.muscleforlife.com /does-alcohol-consumption-affect-weight-loss-and-muscle-growth/

      Hope this helps!

  • Danuta C

    Dear Mike. Which protein powder do you recommend and what is PB2? Thanks.

    • Michael Matthews

      Hi Danuta!

      I use my whey for pre- and post-workout:

      https://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/legion-whey/

      And this egg protein once per day:

      https://www.muscleforlife.com /recommendations/supplement-recommendations/protein-supplements/healthy-n-fit-100-egg-protein/

      And PB2 is this fabulous stuff:

      https://www.muscleforlife.com /recommendations/food-recommendations/bell-plantation-pb2-powdered-peanut-butter/

    • Danuta C

      The pb2 sounds great. I will try to find it here in Australia. Thanks.

      • Michael Matthews

        It is great! If you don’t have that exact product, you probably have something similar.

  • Eddie

    Hi Mike! That’s awesome recipes out there! But I was wondering, they all have 1 scoop of protein powder and it’s been a few months already that I haven’t bought any suplemments (in my country it’s PRETTY pricey)!

    Is there anyway that I could do some recipes that doesn’t include that one little scoop of whey protein?

    PS. I did one recipe today, don’t know if it’s effective. I put 2 boiled eggs, milk and oats (cereal) in the blender and put it in! Not the most tasty option I know, but I thought it might be effective.

    Anyway, I still looking for no-eggs solutions, if there’s any!

    Thanks!

    • Michael Matthews

      Thanks! You can absolutely get your protein from whole food sources. Eggs are good as is dairy. Not sure what else would go well with a shake though haha…

      • Eddie

        Hi Mike!

        I found something that might help. Liquid egg whites. It comes in “milk-like” boxes, already pasteurized, but in liquid form.

        Found in the market boxes for $3 each. My idea is to just put some vanilla, bananas, apples or any thing I might have and test some flavors.

        Is that a good idea? A box is worth 30 egg whites!

        • Michael Matthews

          Yup! Those are great!

  • Mike h

    Hi mike

    I have tried many protein powders and found they all cause me to have discomfort and bloated feeling. I don’t have a problem with any other foods and eat anything put in front of me normally. Any thoughts? I have more recently changed to using just egg whites in shakes which I get in handy cartons so resigned to never using protein powders but just wondered if you had any

    • Mike h

      Advice 🙂

    • Michael Matthews

      Hmm interesting. Have you tried egg protein powder?

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