Whether you're starting to diet down to finally uncover those abs or you're in the midst of a muscle-gaining off-season, protein shakes can help you reach your goals. They're convenient, tasty, and make it easy to track calories and take in the right macronutrients.

In fact, when I work with people wanting to make dietary changes without having to break out the food log and get tedious, I usually give them the following advice:

• For the way-too-skinny person: Add two protein shakes between your regular meals.

• For the overweight person: Replace two solid meals (breakfast and the final meal of the day) with two low-carb protein shakes.

As simple as those suggestions are, they can get the ball rolling on a dramatic physique transformation.

In this article, I'll give you some ideas for tricking out your protein shakes, then hit you with a chance to submit your own ideas and win some freebies. But first, a heads-up about some supplement company shenanigans and a few tips for making better protein shakes.

2 Protein Powder Dirty Tricks

1. The Milk and Cream Maneuver: I first saw this one pulled at the Olympia a few years ago. Some supplement companies, when passing out samples of their shakes, add whole milk and sweet heavy cream to the blender. And what do ya know, they taste darn good! Of course, when you mix them with only water, they taste like the tire on my grandpappy's farm truck.

Listen, unless it's a purposefully unflavored whey powder, your protein shake or meal replacement drink should taste really good mixed with nothing but water. If it doesn't, move on. Although personal tastes differ, there's no excuse these days for a universally cruddy-tasting protein shake.

And if a company has to use the milk and cream maneuver to dupe customers, they're not worth patronizing anyway.

2. BS Protein Content Labeling: Here's how it works: Boldly splash across the label that your protein powder has 50 grams of protein per servings. BUT, in the small print that no one reads, note that it only comes out to 50 grams if you're mixing it with milk.

So, these dubious supplement companies are counting the protein content of the milk you have to purchase! Nice characters, aren't they? Buyer beware!


Protein Shake Mixology

And now, a few tips:

1. Use a Blender: Although a lot of protein shakes and meal replacement drinks can be whipped up just fine with a shaker bottle or a spoon, I suggest blending. Texture is a big part of how we perceive taste, and a blended shake is always better. Plus, blending allows you to use ice.

I have two blenders: a big blender for the house and a little travel blender. The latter can be picked up for as little as 15 bucks. Can't be beat for road trips or for taking to the office. And the blender carafe itself doubles as a glass.

2. Add Ice: Turn a simple protein shake into a restaurant-quality milkshake by adding ice. Add one cube at a time until you get the desired consistency. As a bonus, an icy shake takes longer to drink, allowing the satiation mechanisms more time to kick in.

3. Manipulate Fluid: Like a thin shake? Use more water than the directions call for. Like them thick? Use a small amount of water. Or use the smallest amount of liquid possible and add lots of ice until it has the texture of ice cream or a creamy pudding. Up to you!

4. Try Non-Caloric Flavorings: Know what I hate about the so-called "smoothie bars" at most gyms? They wreck the benefits of their shakes by adding sugary flavorings like juices.

Now, a protein shake containing tons of peanut butter, two bananas, and orange juice might be okay for an ectomorphic teenage male who "just can't eat enough," but they're a bad idea for a woman wanting to see her abs.

I've even seen overweight middle-aged women go to the gym, burn 200 calories walking on the treadmill, then order a 900 calorie smoothie on the way out. What's up with that?

It doesn't have to be that way. All you have to do to add variety is use non-caloric flavorings: spices, sugar-free/calorie-free syrups, and baking extracts. I really like Da Vinci sugar-free syrups and McCormick extracts. Check 'em out!

With all that out of the way, let's get to the recipes!

7 Tricked-Out Shakes

Pumpkin Pie Shake

Pumpkin is an often forgotten super-food. It has a synergistic blend of phytonutrients, including the richest supply of carotenoids known to man. Pure canned pumpkin (not pumpkin pie filling mind you) is also low in calories and high in fiber. Here's how to make a shake out of it:

Half a can pumpkin (or as much or as little as you want)
2 scoops low-carb Metabolic Drive, vanilla
Dash or three of pumpkin pie spice
Water

Blend and drink.

Pumpkin pie spice is one of those cool calorie-free blends that adds a whollup of flavor. If you don't have any of the blend handy, a dash each of nutmeg, clove, cinnamon, or allspice will do the trick. Top with a shot of fat-free whipped cream if you want. (Adds a measly 10 calories.)

Variation: You can also buy an apple pie spice blend. Replace the pumpkin with a nice organic apple and add a few dashes of apple spice. Good stuff.

Cinnamon Toast Shake

2 scoops low-carb Metabolic Drive, vanilla
Dash or two of cinnamon
5 drops imitation butter flavorings
5 drops imitation maple flavoring
Water

Keep in mind that if you like a thinner shake with lots of water, you may need additional drops of the baker's flavorings.

Ginger Green Tea Shake

Tea has all kinds of potential health benefits, but it's actually pretty tough to drink enough hot tea to reap those benefits, unless you're swilling it all day long. Here's a way to get some concentrated green tea goodness into your morning protein shake:

4 bags of green tea
Dash of powdered ginger
2 scoops low-carb Metabolic Drive, vanilla
Water and ice

Steep your tea bags for several minutes, squeezing them dry. Use that strong tea to blend your protein powder, then add a shot of ginger.

Variation: Skip the ginger and use flavored tea bags. Peppermint green tea works very well.

The Shooter Mini-Shake

In the morning I want three things: two of them are protein and a stimulant. What I usually do is take care of these two things in one quick hit, then have a solid breakfast a little later. It's as easy as this:

1 can Spike Shooter (original or lime)
1 scoop whey

Don't use any water, just the Shooter. Now, the stimulant effect might not hit you as fast as drinking a Shooter on an empty stomach, but it will hit you, and the light carbonation and powerful flavor adds an interesting punch. Tastes great with Spike Shotgun, too!

The V8 Shake

I admit it, this one is weird. But don't knock it 'til you try it!

1 servings low-sodium V8
1 or 2 scoops of low-carb Metabolic Drive, vanilla
1 spoonful of Splenda, if desired
Water and ice

Blend and slam. Add a serving of Superfood if you really want to bump up the veggie content. I've heard of some people adding a shot of Tabasco to this, but I ain't that Texan!

The Neapolitan

Ah, I remember the days of eating Neapolitan ice cream: chocolate, strawberry, and vanilla ice cream, all in the same carton. And the best part was the last few bites, because by then all three flavors had blended together into a goopy mess of goodness...

Of course, I also remember being a chubby kid embarrassed to take his shirt off at the pool, so no more Neapolitan for me. But here's how to make one with your protein shake:

1/2 scoop low-carb Metabolic Drive, chocolate
1/2 scoop low-carb Metabolic Drive, strawberry
1/2 scoop low-carb Metabolic Drive, vanilla
1 cup Calorie Countdown or skim milk
1 tablespoon of half-n-half
Ice

Blend all the above together. Use a little ice or a lot, up to you. You can also manipulate the amount of milk used to suit your tastes, or use water if you want to drop calories.

Low-Calorie Peanut Butter Cup Shake

Back when I was a fat kid, I'd eat Reese's Peanut Butter Cups like a fat kid eating Reese's Peanut Butter Cups.

I still like the flavor, and for years I'd toss some natural peanut butter into a chocolate protein shake to simulate it. Problem is, that adds hundreds of calories to the shake, which doesn't always fit my diet goals.

Plus, I'm getting a little worried about the potential allergenic affects of peanut butter. While it may not lead to full anaphylaxis, many nutrition experts are re-thinking the stuff. After all, if peanut allergies are the most common cause of food-related death, just how good can peanuts be for you?

Here's an easy way to get the flavor without the extra calories or risks:

2 scoops low-carb Metabolic Drive, chocolate
Splash of Da Vinci sugar-free syrup, peanut butter favor
Handful of walnuts

It's as easy as that. The walnuts simulate the gritty texture of a Reese's or that of crunchy peanut butter. Plus, walnuts are a healthier nut than the peanut.

Protein Shake Contest!

Your turn! Hit the "Discuss" button below and post your favorite protein shake recipe and a photo of it or the ingredients. We'll choose one winner and send her FIVE containers of Metabolic Drive, one of every flavor Biotest makes!

The winner will be chosen in about a week, so show us your shakes!