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Today I want to share with you our favorite post-workout protein shake that will help maximize your fitness results. But before I share the recipe with you, lets talk a little bit about why fueling your body after a workout is important and why a protein shake is an ideal way to do it.
Why is post-workout nutrition so important? After an intense workout, you’re spent, right? You have just put forth all you’ve got into the workout. So, you need to do something to replace the energy you’ve just expended. Plus, you need to repair the tissues you’ve broken down. You need the proper nutrients, and you need them pronto. A protein shake is the most efficient way to consume these nutrients.
A high quality protein shake is ideal because…
1) It Provides Quick Nutrients + Energy
A protein shake is easily digestible. 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.
2) It’s Amino Acid (Protein) Source
By supplying yourself with protein, you’ll be able to provide your body with the nutrients it needs to repair your muscles and recover properly. Protein will also keep you satisfied and balance your blood sugar.
3) It Refills Your Muscles’ Glycogen Stores
You’ll need to supply your muscles with proper energy through glucose. 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 workout.
4) It Curbs Hunger
Ever feel ravenous after a workout? By consuming a delicious protein shake you’ll take the edge off your hunger. This way you don’t blow all the hard work you just put into your workout with a chow down of whatever you can find in the fridge.
What makes up a high quality protein shake?
1) Quality Protein Source
Whey Protein Isolate is recommended because it is a complete, fast digesting protein.
2) Simple & Clean Product
Make sure there aren’t additives, preservatives, and all of these other compounds you can’t pronounce in your protein source.
3) 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. Shoot for less than 5 grams.
4) Frothy Milkshake Texture
By using frozen fruit whether it be bananas or some type of berry (strawberry, raspberry, blueberry, blackberry) you will create a frothy milkshake like texture that elevates your protein shake. You’ve got to try this, it makes all the difference!
5) Great taste
Whenever we make our favorite protein shake for our friends or our clients they always scream “this is delicious, how come mine never tastes like this?” The point here is you have to make a great tasting shake otherwise you’re likely to not stick with it. You got to love it, so experiment a little to make it taste great to you!
Here’s our Favorite Protein Shake
Ingredients
Whey Protein Isolate (we use Bluebonnet)
Frozen Banana
Coconut Water
Powdered Greens (we use Superfood Plus)
Ice
Directions
1 scoop of protein powder, ¼ of a medium size frozen banana, 4 ounces of coconut water, 2 tablespoons of powdered greens, and 1 cup of ice, put it in a Vitamix (blender is ok), and blend until you have a creamy, milkshake like texture.
Avoid these common protein shake mistakes
1) Adding Loads of Fruit
I see everywhere people adding way too much fruit to there smoothie or shake, before they know it the carb/sugar content is well over 70-80 grams. That is too much!
2) Adding Lots of Peanut Butter
There is nothing wrong with peanut butter, but just like any type of nuts, it is very calorie dense so a little goes a long way. You need to be mindful – 1 tablespoon equals 100 calories.
3) Getting a Protein Powder With High Sugar/Carbs
Many protein powders have sweeteners and added sugars that if you don’t look you won’t realize are in there. Read the label and be aware.
4) Using a Protein Powder With a Bad or Bland Flavor
You can find high quality, great tasting protein powders that are low in sugar. Bluebonnet has both French Vanilla and Dutch Chocolate flavors — both are delicious.
5) Adding Too Many Powdered Greens
Start slow (1 tablespoon), especially if you are sensitive to earthy flavors, and slowly build up to a full serving size.
