Protein Shake Recipe
A protein shake recipe is really good to organize what you are going to eat before and after a workout. Post workout makes sense as your body needs to recover. Pre-workout shakes are less common as most people just go to the gym without eating at all. Liquid calories digest faster so the nutrients will reach your muscles quicker than solid food will.
Pre-Workout Protein Shake Recipe
Eating before a workout will accomplish two goals:
– giving you energy for your workout and
– supplying some of the recovery nutrients your body needs afterwards.
The best protein shake recipe will have a ratio of about 3:1 carbohydrates to protein. Higher carbohydrate amounts are needed as the energy source will help fuel muscles. Keep the ingredients low in fiber and fat that take far too long to digest. They can cause an upset stomach and suck energy out of your body as they are broken down. Remember, only use easily digested ingredients. Less protein powder is used as the TOTAL protein in the shake should be 25-30 grams. Check your protein to see how much to use.
Some good examples include:
- 1 cup almond or soy milk, 1 banana (frozen helps you use less ice), 1/2 cup egg whites, 1/2 scoop protein powder (about 10 g of protein), dash of cinnamon
- 1/2 package tofu, 1/2 cup OJ, 3/4 cup mango, 1/2 scoop protein powder (about 10 g of protein), 1 cup ice
- 5 cups peeled peaches, 1 scoop protein powder (full 25-30 grams this time), dash of nutmeg
Post-Workout Protein Shake Recipe
You need to use a quality protein shake recipe within 30 minutes to take advantage of your body’s sensitivity to insulin. A spike in insulin helps build muscle so eating right away is critical. Your appetite is likely not very good after a heavy workout so a protein shake is really good for you.
The total carbohydrate to protein ratio is the same as above. Without the worry of getting an upset stomach, you can include fiber and some good fats this time.
Antioxidants help to reduce inflammation and muscle soreness associated with exercise. Including fresh fruits and vegetables will make a big difference in the long run.
Good examples include:
- 1 cup almond, dairy or soy milk, 1/2 cup Greek yogurt, 2 handfuls kale or spinach, 1 cup frozen berries (blueberries are best for antioxidants)
- 1 cup cottage cheese, 1 cup frozen blueberries, 2 tbsp flax seeds, 1/2 tsp vanilla extract, dash of ginger, 1/2 cup tart cherry juice, 1/2 cup water, 1 scoop protein
More recipes can be found in my Smoothie Recipe Book available in the Shop.
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