What's the best post-workout shake?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The amount of protein that a person should receive from food, subject to regular exercise, is 1.4 g per kilogram of body weight. Professional athletes and people who are engaged in heavy physical labor should increase this volume by another one and a half times. It may seem strange to many, but protein foods contribute to both weight loss and muscle building at the same time. Therefore, for those people who want to get rid of extra pounds, and those who go to workouts just to "pump up", protein shakes will be useful. We will tell you in detail how to cook them in our article.

Protein shake: drink before or after workout

The question that is still controversial: when to drink a protein shake? The use of an energy drink is allowed a couple of hours before the start of an intense workout or within 30-60 minutes after it ends. Better yet, take a complex of amino acids half an hour before the start of classes, from which the body will receive energy during exercise, and not destroymuscle mass.

Drinking a shake after a workout is just what you need to recuperate. At this time, the malnourished body absorbs nutrients best, which ensures the use of protein drinks.

High Protein Shake

Most professional athletes prefer to use whey protein in their post-workout shakes. You can also add protein when making homemade drinks, thereby increasing their nutritional and energy value.

The following Muscle Growth Post Workout Shake contains almost 132g of protein per 1400ml of product. Given the fact that only 40 g of protein is digested at a time and it is quite difficult to drink almost one and a half liters of liquid at once, it is advisable to divide the resulting volume into 3 doses, every 2 hours.

To make a high protein shake with added whey protein, you need to combine only six ingredients in a blender bowl. These are skimmed milk (400 ml), 2 cups skimmed cottage cheese, 4 scoops of canned protein (16 g of protein in each scoop), a couple of tablespoons of Greek yogurt, raspberries (100 g) and a banana for flavor. You can also leave out the protein powder in your shake, which will give you around 64g of protein, which is pretty good too.

Egg smoothie with honey

Some athletes after training prefer to use egg shakes as an alternative to milk andfermented milk protein drinks. This is due to the fact that egg protein is absorbed much faster than milk protein, which means that the recovery of strength and muscle building will occur faster. There is no consensus on the correctness of this statement, so these two types of cocktail can be safely interchanged or alternated.

To make an egg smoothie after training, you need:

1. Hard boil 5 chicken eggs, cool them in cold water and peel them.
2. Into a glass of an immersion blender, pour 200 ml of milk, 1 whole egg and 4 egg whites from the rest. For taste, a teaspoon of liquid honey is added to the cocktail.
3. All ingredients are thoroughly whipped, after which the drink can be considered ready to drink.

This nutritious shake contains 30 g of protein and 10 g of fat and carbohydrates.

Quick protein shake with cottage cheese

Most people after training prefer to prepare protein shakes based on dairy products. Milk, kefir, cottage cheese contain a sufficient amount of building protein in the composition. And this is just what you need to stimulate muscle growth after grueling physical exercise.

The easiest post-workout protein shake you can make with just three ingredients. To do this, milk (250 ml), cottage cheese (100 g) and a ripe banana are thoroughly whipped in a blender bowl. As a result of simple actions in a matter of minutes, you can prepare a he althy and nutritious cocktail. By the way, all the ingredients you needchoose with a minimum percentage of fat content.

An even more nutritious protein shake can be made by replacing one of the ingredients in it (banana) with cocoa powder. Whipping vigorously in a blender bowl produces a delicious and nutritious chocolate drink.

To prepare a cocktail after training at home, you need to beat in a blender 100 g of cottage cheese, a glass of milk with a fat content of 1.6% and a tablespoon of quality cocoa powder. The protein content in the composition of such a drink is 28 g, fat - 4 g, and carbohydrates - 9 g.

Natural Banana Protein Shake

For accelerated muscle growth after training, many athletes prefer to drink this cocktail:

1. Pour 220 ml of milk with the lowest percentage of fat into the bowl of a stationary blender.
2. Add 50g fat-free cottage cheese and hard-boiled egg white.
3. Last of all, honey (1 tablespoon), banana and olive oil (1 teaspoon) are added to other ingredients.
4. All ingredients are thoroughly whipped, after which the resulting drink is poured into a glass.

It is advisable to prepare such a cocktail after training immediately after training and consume it no later than 45 minutes after they finish.

Egg White Shake

Almost 35g of protein is found in the following protein shake recipe. It is prepared on the basis of egg whites with the addition of yolk, cottage cheese and banana. If adrinking such a cocktail immediately after a workout, you can quickly restore muscles. In addition, as you know, the protein contained in eggs is absorbed faster, which means that such a cocktail after training will bring maximum benefits to the body.

To prepare an egg cocktail, beat 1 raw egg and 5 proteins, cottage cheese (50 g), banana and 100 ml of water in a blender bowl. The resulting drink should be drunk immediately after preparation. Since raw eggs are used for the cocktail, care must be taken to carefully soak them before drinking.

Spicy shake after workout

In the next cocktail, not a fruit or a vegetable is added to the main ingredients, but a real hot paprika. And it is useful for the content of biologically active substances that have a positive effect on the circulatory system, thinning the blood and preventing the formation of blood clots. In addition, paprika accelerates the absorption of nutrients.

A spicy post-workout cocktail with hot paprika is prepared in the following sequence:

1. 200 ml of water is poured into the blender bowl.
2. 400 g of low-fat cottage cheese is poured on top.
3. A teaspoon of ground red paprika is added last.
4. All ingredients are whipped until a homogeneous, moderately thick mass is obtained.

Spicy cocktail is ready. It can be consumed both after training and during the day.

Strawberry Flavored Protein Shake

People who work out in the gym, aftertraining, it is important to restore both protein and carbohydrate, or energy, reserves. Therefore, when choosing a protein shake recipe, it is important to pay attention to its nutritional value. Ideally, if the content of proteins and fats is high, and fats are low. This nutritional value is provided by a cocktail prepared according to the following recipe. It contains 34 g of protein, 26 g of fat and less than 4 g of carbohydrates.

To prepare a delicious protein (protein) shake with a rich strawberry flavor, you need to whip just three ingredients in the bowl of an immersion blender. To restore the protein balance, you will definitely need 1.5% milk (200 ml), cottage cheese (200 g) and 100 g fresh or frozen strawberries. Such a cocktail will not only fully restore strength, but also give a good mood for the whole day.

Oatmeal cocktail with cottage cheese and apple

Almost 800 ml of a high protein shake can be made using the following recipe:

1. Oatmeal (100 g) is poured with water for 10 minutes to swell well.
2. Apples (2 pcs.) are peeled. The skin can be left on as it provides an additional source of fiber.
3. Prepare 200 g fat-free cottage cheese.
4. Now all the prepared ingredients (oatmeal, cottage cheese and apples) are loaded into the blender bowl and thoroughly beat until smooth.

Protein shake after workout withoatmeal contains 45 g of protein, 110 g of carbohydrates and 7 g of fat. It can be drunk in 2 doses. The first time - half an hour after training, and the second - with the next meal in 2-3 hours.

Blueberry yogurt smoothie

This cocktail can be called not protein, but carbohydrate. Everything is explained very simply: the content of proteins, like fats, is low in it, and there are as many as 60 g of carbohydrates. Its use is recommended for athletes to restore energy reserves after exercise.

Homemade post-workout shake is quick and easy to make:

1. Pour 60 g of dry oatmeal "Hercules" into the blender bowl.
2. Followed by a peeled banana and 60 g of frozen blueberries. You can also take a fresh berry, but with a frozen cocktail it turns out to be more refreshing.
3. At the very end, oatmeal and fruit are poured with natural yogurt with a low percentage of fat and no additives. In total, you will need about 300 or 400 g of this fermented milk product. You can add less yogurt, then the drink will be more like a smoothie than a shake.

Post workout shake for weight loss

The following 2 cocktail recipes not only promote weight loss after exercising in the gym, but also have a positive effect on the entire digestive system. This is explained by the presence of fermented milk products in the composition and high fiber content.

Cocktails after training at home can becook according to the following recipes:

1. 300 ml of coconut milk (can be replaced with regular low-fat milk), kefir 1% (200 ml), a tablespoon of liquid honey and peeled and cut into small pieces of kiwi are poured into the bowl of a stationary blender. Then all the ingredients are thoroughly whipped until a homogeneous consistency is obtained. The protein content in such a cocktail is 21 g, fat - 17 g, carbohydrates - 10 g.
2. Using an immersion blender, fresh raspberries (150 g) are ground to a puree state in a deep glass. Then milk and yogurt with a fat content of 1.5% (200 ml each) are poured into the berry mass. The ingredients are beaten well again, after which the cocktail can be poured into glasses. The protein content in it is 17 g, fat - 6 g, carbohydrates - 24 g.