Protein shakes are the best way to get an after workout meal in or maybe a half shake (half the ingredients below) to tie you over. I often get real hungry around 4pm, after my 2nd training session of the day, its a little early for dinner and a half shake is perfect to stop me from snacking on fruit and nuts and other high fat foods.
I will share with you my shake recipes and tell you some tips I have learnt on the way. Here is Shake No.1 Blueberry / Banana. Creating a healthy shake full of delicious berries, seeds, yoghurt and fruits is great but I believe you need to add in around 30grams of whey Isolate or Concentrate (depending on what time of the day your having your shake) protein powder to fill you, feed your muscles for recovery and to help them repair after a tough training session.
For a general protein supplement (for your afernoon shake) if your not that concerned about rapid absorption and just after whey powder that will help improve your health (and are not lactose intolerant), pick a whey protein concentrate that is at least 80% protein. If you want a pure, rapidly absorbed whey for post workout that’s easy on the stomach, try an isolate, or hydrolyzed whey isolate.
A shake will absorb alot quicker than food and the fruit will help you restore your glycogen levels. But if you havent got time to make the receipe below and your out training or at the gym then just add water to your powder after your workout and drink it on the run.
My staple protein shake is very generic but an effective homemade recipe. I shoot for a 1:1 carbohydrate to protein ratio made with the following ingredients:
Blueberry / Banana
1 cup unsweetened Almond Milk
1/2 serving plain unflavored Greek yoghurt
1 tbsp chia seeds
¼ cup of blueberries
1 banana
1 scoop of strawberry or vanilla 100% whey isolate protein powder (20-30 grams)
3 grams of glutamine + ice cubes
Nutrition facts
Calories-350
Protein-25 grams
Carbohydrates- 40 grams
Fiber- 12 grams
A 2:1 or 1:1 carbohydrate to protein ratio is ideal for refueling your muscles and replacing glycogen levels.
Using natural foods such as fruit and unflavored yogurt prevents a severe insulin spike that you get with most “store-bought” shakes due to the large amount of processed sugars and additives that are present. The combination of chia seeds, fruit, yogurt, and almond milk provides an excellent source of fiber, antioxidants, vitamins, and minerals.
One tip: Peel and freeze your bananas as they will make your shake much thicker and creamier, more like a thick shake. Delicious!
