You know by now that you get the results you want if you make an effort to balance exercise training, sound nutrition and enough rest and recovery. Protein shakes not only give you the nutrients that your body needs, they also provide a convenient and healthy alternative to people who are always on the go .
Here are some suggestions on making your protein shake experience more enjoyable:
Peanut Butter Shake
In a blender, pour one cup of milk and add one scoop of vanilla whey protein powder. Throw in one cup of crushed ice and two tbsp. of all-natural peanut butter. Blend until it reaches the right consistency.
Choco-Banana Protein Shake
Pour one cup of milk in a blender. Add a scoop of chocolate whey protein powder. Throw in one or two sliced bananas and one cup of crushed ice. Blend until desired consistency is reached.
Iced Coffee Protein Shake
Mix one scoop of vanilla whey protein powder, one cup of milk, one cup of crushed ice and one teaspoon of decaffeinated coffee to produce a sumptuous iced coffee flavour.
Vanilla Berry Protein Shake
If you're not into coffee, you can add one cup of strawberries and blueberries to the suggested mix of vanilla whey protein powder, milk and crushed ice. Aside from muscle recovery, this power-packed concoction will provide you the additional antioxidants and fibre your body desperately needs.
It is important to note that milk is fine for your protein shakes which act as meal replacements or thirst quenchers you drink throughout the day. However, when it comes to your pre-workout or post-workout protein shake, it would be better to use water. Recent studies suggest that milk slows down protein absorption and may get in the way of your post-workout recovery process.
Other notable add-ons to your protein shake include oatmeal (for an added dose of fibre and lower blood cholesterol), creatine (increased muscle size and strength) and glutamine (to boost immunity). Creatine and glutamine are fine for both pre-workout and post-workout consumption.
By now you know what to go for (whey protein and soy milk) and to stay away from (chocolate chips and artificial sweeteners) in making your post-workout shake an enjoyable experience. Now go out there, bust your tail at the gym and replenish wisely.