The key to any meal is that it should have a good balance of carbs, proteins, and fats. Protein shakes are rad because they can be manipulated into an entire meal in a transportable cup. Some are used as a supplement to an eating lifestyle and some are used as a meal replacement. Either way you decide to utilize it, you should utilize it! A big problem and one of the few cons about protein shakes is that they have too much sugar in them. Sugar is in everything! So be weary and critical of what you put into your protein shakes… Sugar is helpful in the digestion of protein after a workout, but you don’t need much. My shake is a sweet protein salad! Try to cram as many greens into your shake without making it taste too awful. There needs to be a balance of taste and nutrition where nutrition is priority.
Here is a typical protein shake I make for my post-workout meal. It will keep me energized and full for about 3-5 hours after my workout:
1 banana (potassium/sugar)
1 handful of spinach, kale, and or power greens (as many greens that you would normally see in a regular-sized salad)
2 scoops of vanilla protein powder (I use ON Gold Standard Vanilla Creme Whey)
1 tablespoon of chia seeds (omega 3’s/protein/fiber)
1/4 cup of flax or almond meal (protein/fiber)
3/4 cup of almond milk (unsweetened)
8 ice cubes
1 scoop of peanut/almond butter (add this if you want more protein/sodium/calories and you are using it as a meal replacement)
You can add other nutrient rich foods to this recipe. If it’s too sweet, add some Himalayan Pink Rock Salt (antioxidants) for some savoriness. Goji berries, cherries, blueberries all have lots of antioxidants as well, but will add sugar/sweetness to the shake. Hemp seeds are a great source of protein and omega-3’s. If you like cinnamon, add just a dash for some yum. There are lots of other additions you can apply to this shake, so go wild! Just keep a close eye on your sugar additions…
We can give you recipe after recipe of great smoothies, but it is up to you to have it ready to consume within 10 minutes of finishing your workout. The anabolic window is said to be within 30 minutes, but the sooner the better! So make sure you make time to prepare this shake BEFORE you go to your fitness class or workout!