Protein shakes are nothing new to the fitness and nutrition industry. However, have you ever stopped to consider what you need out of a recovery shake after a tough workout? Have you ever made a shake at home, or only bought them pre-made from a smoothie or juice bar? We are going to share some insight and provide you with some nutritional and flavor-packed recipes!
To start off, protein shake is an interesting term. Some people take the term more literally and view the shake as a liquid supplement for adding protein in their diets. Others view the term as a way to recover properly from a nutritional standpoint after a workout. Lastly, some view it as a synonymous term for a smoothie, which is a healthy liquid drink to consume, as an alternative to an unhealthy option (e.g., soda). So, the first thing you should do is figure out how you view protein shakes and then determine what you really want out of them.
From a fitness standpoint, we are going to view the term “protein shake” as a fast and easy way to get the proper macronutrients in after a workout in order for your muscles to heal and replenish glycogen stores that were depleted from the workout. Given that, we want to add the proper amount of carbohydrates and protein in the shake - not just protein! That makes the phrase mean something completely different in your head now, huh? Don’t worry, we’ve all had that lightbulb moment ☺.
Macronutrient ratios differ based on a person’s size, duration of the exercise performed, and training goals, so it will be hard to give a one-size-fits-all breakdown. For the sake of guidance, a good rule of thumb is to get at least 20g of protein following a workout or physical activity. Your carbohydrate amounts will then depend on your training goals. The following are general protein to carbohydrate ratios you can follow, depending on your goal:
Weight loss: 1:1 ratio (20g PRO : 20g CARB)
Weight maintenance: 1:2 ratio (20g PRO : 40g CARB)
Weight gain: 1:3-4 ratio (20g PRO : 60-80g CARB)
Now that you have a good understanding of what a protein shake is, or shall we now call it a “recovery shake”, you can utilize these recipes as a blueprint or template, to adjust and alter macronutrients to fit your goals! Bon appetit!
Strawberry Banana
Ingredients:
1 cup of 2% milk
6 ounces of Greek yogurt (plain or flavored)
1 scoop of vanilla whey protein powder
8 fresh or frozen whole strawberries
1 whole banana
1 teaspoon of honey
1 handful of ice
Nutrition Information
Calories: 437.1
Fat: 6.5 g
Carbohydrates: 57.8 g
Protein: 36.9 g
Mixed Berries
Ingredients
1 cup of 2% milk
6 ounces of Greek yogurt (plain or flavored)
1 scoop of vanilla whey protein powder
8 fresh or frozen whole strawberries
1/2 cup of fresh or frozen blueberries
1/2 cup of fresh or frozen raspberries
1 teaspoon of honey
1 handful of ice
Nutrition Information
Calories: 493.9
Fat: 6.8 g
Carbohydrates: 71.8 g
Protein: 37.8 g
Chocolatey PB&J
Ingredients
1 cup of 2% milk
6 ounces of Greek yogurt (plain or flavored)
2 tablespoons of peanut butter
2 tablespoons of strawberry preserves
1 whole banana
1 scoop of chocolate whey protein powder
1 teaspoon of honey
1 handful of ice
Nutrition Information
Calories: 584.9
Fat: 18.1 g
Carbohydrates: 52 g
Sugar: 46.5 g
Protein: 40.8 g
What are you favorite recovery shake ingredient combinations? Share them in the comments below!