You’re all done your workout for the day and you need to refuel! How about a yummy wheatgrass shot followed by some steamed browned rice? No, not doing it for you? Ok, then how about gingerbread cookies?
It may sound too good to be true (and okay, it is) but we’ll offer you something that tastes almost as good and is protein-packed and nutritionally dense.
No, really!
Protein shakes have come a long way in recent way and protein powders now come in a variety of flavours and textures. Add in a few yummy and clean ingredients and you have yourself an awesome, post-workout snack.
While it may seem foolish to some to invest in protein powder, there’s science behind the claim. Solid food can take longer to digest and break down the protein molecules and send them to recovering muscles, it can be easier (and certainly faster) to drink a protein shake immediately following a workout, since it will take the protein molecules in a shake only about 30 minutes to reach your needy muscles.
Here are 5 of the best post-workout shakes.
Gingerbread Shake
We told you we’d give you gingerbread!
Recipe:
1 scoop of vanilla protein powder
½ scoop of chocolate meal replacement powder
1 cup of skim or almond milk
Cinnamon and ginger to taste
1 dash of ground cloves
5 or 6 ounces of plain greek yogurt
5 ice cubes
Blend together until smooth and then top with cinnamon.
Nutritional Information:
Calories: 337
Protein: 49 grams
Carbohydrates: 22 grams
Fat: 5 grams
Reese’s Peanut Butter Cup Shake
An old childhood favourite, this shake gets its name from its tasty combo of chocolate and peanut butter. Add less liquid for an even thicker and creamier consistency.
Recipe:
1 scoop of chocolate protein powder
1 cup of original unsweetened almond milk or water
1 banana
2 tbsp of peanut butter
1 cup ice
Blend together until smooth, on high for about 30-seconds.
Nutritional information:
Calories: 455
Protein: 40 grams
Carbohydrates: 19 grams
Fat: 21 grams
Almond Coconut
This sweet and nutty shake is like a visit to a tropical beach.
Recipe:
1 Scoop of chocolate protein powder
1 cup of vanilla almond milk
6 raw, unsalted almonds
1 tbsp. of grated coconut (unsweetened)
½ tbsp. natural almond extract
1 cup ice
Add all the ingredients except for the raw almonds to a blender. Blend on high for about 40 seconds to a minute, until smooth. Add the almonds and blend on low for about 15 seconds until almonds are chopped. Consider eating this one with a spoon.
Nutritional information:
Calories: 250
Protein: 30 grams
Carbohydrates: 11 grams
Fat: 9 grams
Cherry Vanilla
The tangy and sweet option will appeal to anyone looking for a fruity kick in their shake. Reminiscent of a healthy cherry-vanilla ice cream.
Recipe:
1 ½ tbsp. peanut butter
¾ cup coconut milk
½ cup frozen cranberries
1 cup dark pitted cherries
½ vanilla protein powder
½ tbsp. chia seeds
1 tsp agave nectar
1 cup ice
Add all of the ingredients to a blender and blend on high for 50 seconds until smooth.
Nutritional Information:
Calories: 380
Protein: 15 grams
Carbohydrates: 33 grams
Fat: 21 grams
Cheesecake
Come on! It’s cheesecake. What more could you want?
Recipe:
1 scoop vanilla protein powder
¾ cup cottage cheese
1 tbsp. sugar-free cheesecake instant Jell-o pudding mix
½ skim or almond milk
1 cup ice
Add to blender and blend in pulses until a creamy consistency is reached
Nutritional information:
Calories: 250
Protein: 37 grams
Carbohydrates: 10 grams
Fat: 5 grams
