You’re spent after a long surf session, right? You just put forth all you’ve got so you need to do something to replace the energy you’ve expended surfing. You also need to repair the tissues you’ve broken down through strenuous activity. You need the proper nutrients, and you need them pronto.
So what makes a protein shake the ideal post workout and post surf nutrition? Well, a high quality protein shake is ideal because it provides you with:
Fast Acting Source of Nutrients and Energy
A protein shake is easily digestible, whereas eating a whole food meal will take longer for your body to digest. In order to take full advantage of the benefits of post workout nutrition, you need to be able to digest the nutrients quickly. Simple carbohydrates like fruit and proteins like isolates are perfect nutrients that are digested quickly.
Amino Acids (Protein) Source
By supplying yourself with protein you’ll be able to provide your body with the nutrients it needs to repair muscles and recover properly. Protein will also keep you satisfied and balance your blood sugar.
It Refills Your Muscle (Glycogen) Stores
You’ll need to supply your muscles with proper energy through glucose. So having a simple carbohydrate source like a banana in your shake will give you the carbohydrates you need to fill your muscles and be fueled for your next surf.
It Curbs Hunger
Do you ever feel completely ravenous after a surf? By consuming a delicious protein shake you’ll take the edge off your hunger. This way you won’t chow down on whatever you can find in the fridge.
So what makes up a high quality protein shake?
Quality Protein Source
Whey Protein Isolate is recommended because it is a complete, fast digesting protein.
Simple and Clean Product
Make sure there are no additives, preservatives, or any other compounds you can’t pronounce in your protein source.
Low Carb Content
Many protein powders have additive sugars that bump the carbohydrate count way up. Since you’ll be adding some form of fruit to the shake and drawing the majority of carbs from this source, there is no need for a ton more from the actual protein powder.
Frothy Milkshake Texture
By using frozen fruit, whether it’s bananas or some type of berries (strawberry, raspberry, blueberry, blackberry) you will create a frothy milkshake like texture that elevates your protein shake. It makes all the difference.
Great Taste
The point here is to make a great tasting shake, otherwise you’re less likely to stick with it in your regular diet. You need to love it, so experiment a little to make it taste great to you.
Here’s my favorite high quality protein shake.
Ingredients
-Whey Protein Isolate
-Frozen Banana
-Coconut Water
-Powdered Greens
-Ice
Directions
Add 1 scoop of protein powder, 1/2 – 1 medium sized frozen banana, 4-6 ounces of coconut water, 2 tablespoons of powdered greens, and 1 cup of ice.
Put it in a blender and blend for 15-20 seconds.
If you want an extra boost you can add a tablespoon of nut butter.
Enjoy!
Editor’s Note: You can find more healthy eating strategies and recipes at Saltwater Fit and with their Healthy Meal Prep Guide here for free.
