Tired of the same old protein shakes post workout? Mix things up with these new supplement recipes.
A critical element to your workout and nutrition plan is your post-workout recovery shake. Immediately after putting time in at the gym, it’s vital to feed your body with the critical nutrients it needs to repair and grow. That starts with your post workout nutrition. Your muscles are broken down and tired, and unless they get the nourishment needed, you’re going to feel it the next workout.
And, while there are plenty of solid post workout shake options, coming up with some nutrient-dense and tasty shakes can be rather elusive. So, in an effort to mix things up, let’s look at a few quick post workout recipes that will make you body, and your taste buds, very happy.
Chocolate Banana Power Shake
Bananas, one of the best foods for athletes, are an excellent source of potassium, which helps restore the electrolyte balance in the body and re-energize your tired muscle cells. Additionally, they’re very high in starchy carbohydrates (when compared to other fruit choices), making them ideal for meeting the body’s high energy requirements. When combined with some whey protein powder and chocolate milk, you simply can’t go wrong with this powerful recovery meal.
White Raspberry Chocolate Shake
If you want to step away from the traditional chocolate protein shake, this white raspberry recipe fits the bill perfectly. This decadent shake is going to provide a balanced mix of both protein and fast acting carbohydrates to ensure you make a speedy recovery. The pudding powder will also enhance the thickness of the shake, making it taste more milkshake-y and less protein shake-y. If you want to give your taste buds maximum pleasure, this is the shake for you.
½ package White Chocolate Jell-O pudding powder (can use sugar-free if watching your calorie intake)
1 scoop vanilla flavoured whey protein powder
2 cups frozen raspberries
1 cup fresh strawberries
1 cup skim milk
2-3 ice cubes
Place all ingredients in a blender and pulse blend until desired consistency is reached.
Peaches and Cream With Granola Shake
For those of you with higher calorie needs wanting a post-workout recovery shake with more sustenance, this one is for you. Loaded with both fast and slow digesting carbohydrates to provide you with a maximum recovery experience, it ensures your muscles are fully replenished after every workout and that you're able to build muscle and gain weight.
Combined with a high amount of protein to meet those high calorie requirements, this one is perfect for the hard-training, hard weight-gaining, athlete.
1 cup Greek yogurt
1 cup skim milk
½ cup orange juice
½ scoop vanilla protein powder
½ tsp. vanilla extract
2 cups frozen peaches
1/3 cup raw oats
Place all the ingredients in a blender and pulse blend until your desired consistency is reached.
Next time you’re finishing up a hard workout and are uncertain of what to have (or are simply burnt out on what you’ve been having) make sure you consider one of these three whey protein supplement shake options. They’ll help you rebuild muscle, and give you a welcomed break from some of the pre-made, post-workout, options you’ve been downing for years.
Of course, if you're stuck without a kitchen post-workout, give these three pre-made post-workout, protein supplements for athletes a try: