Instead of going for expensive supplements, use the following tables to create your own protein shake. With it being supplement free, you know exactly what is going into it and can create it according to your goals and preferences. E.g. If you need more of a specific macronutrient or if you were struggling with achieving your calorie target, you can look at the ingredients to tailor it to those individual needs.

Pick at least one ingredient from each section and put in a blender until smooth. Adjust weights and volumes to suit your taste and goals.

Tip: Try using frozen fruits as a flavour to give you a colder drink if you prefer.