Protein shake with hemp protein – post-workout

Hemp protein is one of the best choices for plant-based protein powder for those avoiding whey, lactose, and soy. It provides a complete amino acid profile, fiber, and omega fats in one product – which is not offered by whey isolate. The BIO hemp protein powder has a slightly nutty flavor that, when combined with banana, cocoa, and peanut butter, creates a dessert shake – not a medical one. A 30 g serving provides about 15–18 g of protein, 5–7 g of fiber, and 2–4 g of fat. The following recipe is a basic post-workout variant ready in 3 minutes, with flavor variations for every mood.

KEY INFORMATION
• A 30 g serving of BIO hemp protein provides about 15–18 g of protein, 5–7 g of fiber, and 2–4 g of fat (USDA FoodData Central, 2023).
• The digestibility of hemp protein (PDCAAS): about 0.63–0.66 – higher than pea protein (0.59), lower than whey and soy (1.0) according to Tang et al., Journal of Food Science, 2010.
• Hemp protein contains about 50% edestin and 33% albumin – fractions that are well absorbed after physical activity (Schuler et al., Nutrients, 2023).
• Anabolic window: consume the shake within 30–60 minutes after training for optimal muscle protein synthesis.

Why is hemp protein suitable for a post-workout shake?

Hemp protein differs from whey isolate not only in source but also in fractional composition. It contains about 50% edestin and 33% albumin – globular proteins that are well absorbed according to Schuler et al. (Nutrients, 2023). Edestin has a structure similar to human globulin – facilitating digestion and absorption. Unlike whey isolate, hemp protein powder also contains fiber (5–7 g per 30 g serving) – which makes the shake filling and supports digestion, not just providing amino acids.

The digestibility of hemp protein (PDCAAS) is about 0.63–0.66 according to Tang et al. (Journal of Food Science, 2010). This is higher than pea protein (0.59) but lower than whey and soy (1.0). For vegans looking for a complete plant protein in powder form, hemp protein is one of the better options – especially when combined with other sources of plant protein in the diet.

We noticed in tests that a frozen banana gives a shake with a distinctly better consistency than a fresh one. A frozen banana blends into a creamy, ice-like mass without the need to add ice (which dilutes the shake and weakens the flavor). Bananas at their best stage for shakes – with brown spots – should be frozen in bags and always kept in the freezer. One banana is enough for one shake.

Nutritional values of the hemp post-workout shake

A shake with 30 g of hemp protein, one banana, 250 ml of hemp milk (from 3 tablespoons of seeds), and a tablespoon of peanut butter provides about 350–380 kcal, 22–25 g of plant protein, 12–15 g of fat, and 35–40 g of carbohydrates. A 30 g serving of hemp protein powder provides about 15–18 g of protein according to USDA FoodData Central (2023). Hemp protein also has higher in vitro digestibility than pea protein according to Zahir et al. (Food Chemistry, 2020), who measured digestibility above 91% using the IVPD method.

Ingredients of the protein shake with hemp protein

Ingredients for 1 large shake (about 400 ml):

• 30 g of BIO hemp protein powder (1 full scoop or 2 heaping tablespoons)
• 1 ripe banana (preferably frozen) – about 120 g
• 250–300 ml of homemade hemp milk or other plant milk
• 1 tablespoon of peanut or almond butter
• optional: 1 tablespoon of natural cocoa for a chocolate version
• optional: a teaspoon of honey or maple syrup
• optional: a pinch of cinnamon or vanilla
• optional: a few ice cubes (if the banana is fresh, not frozen)

How to prepare a protein shake with hemp protein – step by step?

Preparation time: about 3 minutes. Effect: a filling post-workout shake with about 20–25 g of plant protein.

Step 1. Measure the hemp protein. Pour 30 g of organic hemp protein powder into the blender cup. A 30 g serving provides about 15–18 g of plant protein. Do not exceed 60 g of protein powder per day – excess plant protein provides a lot of fiber, which can cause bloating if tolerance is exceeded.

Step 2. Add banana and peanut butter. Throw one ripe banana (frozen for creaminess or fresh with ice) into the blender. Add a tablespoon of peanut butter. Peanut butter adds fats that slow down the absorption of sugars from the banana – the shake is filling and does not cause a rapid spike in glucose.

Step 3. Pour in hemp milk. Add 250–300 ml of hemp milk. Hemp milk from seeds adds an additional 4 g of protein and omega-3 and omega-6 fatty acids. Oat or coconut milk also works, but hemp milk is flavor-consistent with the hemp protein powder.

Step 4. Blend and check the consistency. Blend on high speed for 30–45 seconds. The shake should be smooth and creamy without lumps of powder. Hemp protein powder tends to clump – longer blending eliminates lumps. If too thick – add 50 ml of milk and blend for 10 seconds.

Step 5. Pour and serve. Pour the shake into a large glass. Sprinkle the top with a teaspoon of hulled hemp seeds and optionally cocoa powder. Drink within 30–60 minutes after training for optimal recovery effect.

Variations of the hemp protein shake

Chocolate version. Add 1 tablespoon of natural cocoa and a teaspoon of honey to the blender. The chocolate-hemp shake with banana tastes like dessert, not like a supplement. Cocoa provides magnesium and flavonoids – good for muscle recovery.

Fruit version (berry). Replace the banana with 100 g of frozen berries or a mix of forest fruits. The shake will be purple-green (a surprising color), tart, and lighter. Berries are rich in anthocyanins with anti-inflammatory effects – particularly good after intense exercise.

Pre-workout version. Reduce the amount of hemp protein to 15 g and add 1 tablespoon of oats and a teaspoon of honey. The pre-workout shake needs more carbohydrates and less protein than the post-workout one. Instant oats blend smoothly and provide a steady energy supply during exercise.

Frequently Asked Questions

How much protein does a shake with hemp protein contain?

A 30 g serving of organic hemp protein powder provides about 15–18 g of protein according to USDA FoodData Central (2023). With banana and hemp milk, the total protein content of the shake is about 20–25 g of plant protein – sufficient for recovery after moderate training.

Is hemp protein as good as whey?

The digestibility of hemp protein (PDCAAS) is about 0.63–0.66 compared to whey at 1.0 according to Tang et al. (Journal of Food Science, 2010). Hemp protein is better than pea protein (0.59), but worse than whey and soy. For vegans, it is one of the better plant-based protein sources – especially with fiber and omega acids.

When to drink a shake with hemp protein after a workout?

Within 30–60 minutes after finishing the workout. Leidy et al. (AJCN, 2015) demonstrated that a meal with 25–30 g of protein after a workout supports muscle protein synthesis. Hemp protein is absorbed more slowly than whey (due to fiber), but is effective with regular use.

How to improve the taste of a shake with hemp protein?

Hemp protein has a slightly nutty-earthy taste. You can mask it with: a frozen ripe banana (creaminess and sweetness), a tablespoon of natural cocoa (chocolate profile), peanut butter (depth of flavor), honey or maple syrup. Vanilla extract turns the shake into a dessert-like drink and almost completely masks the earthy aftertaste.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04