High-Protein Post-Workout Shakes

You don’t go to the gym just because you love to sweat. You’re there to get results – build muscle, burn fat and maximize performance. What you eat post-training is important. These high-protein post-workout shakes are the perfect recovery drink.

You know those guys who walk around the gym, sleeves ripped off their T-shirts, chugging off-colored liquid after they finish their workout? Despite the bro-ness of it all there’s some real science behind post-workout protein shakes.

Post-Workout Protein: The Benefits

You know that to build muscle, you have to lift weights. But did you know that lifting weights in and of itself actually breaks down muscle fibers?

When you’re lifting weights you’re not actually building muscle. Lifting weights actually creates small tears in the muscle. It’s only after you lift weights, and with the proper nutrition and recovery, that you build that muscle back up stronger and more defined than before.

Enter: protein.

Protein is the building block of muscle. You’re body cannot make protein – you have to consume it. And while studies show that your best bet for protein absorption is to spread consumption throughout the day, there are some major benefits to consuming a healthy dose of protein right after your workout.

Protein is absolutely necessary for muscle growth and repair. Post workout your muscles absorb nutrients like a sponge. If you want to reap the benefits of all that heavy lifting, don’t forget about protein.

Why Shakes?

So, why a protein shake instead of say, a steak? You could eat a steak…and in most cases I’m a big proponent of foods in their real form as opposed to supplement. But there are a few reasons that shakes are the better choice in this post-workout situation.

• it’s highly bio-available. Your body absorbs protein in liquid form, especially whey protein, quickly which means your muscles can get right to work building and repairing.
  
• It’s convenient. You can store a shaker bottle with protein powder in your gym bag and simply add water, shake and go.
  
• It’s fast. Anyone who’s had to squeeze in a workout before workout or between appointments knows that every second counts. You might have time for a workout but you don’t always have time for a sit down meal.

The Secret Ingredient to Maximize Your Post-Workout Shakes

Yes, protein is the star of the show. That being said, there is a secret and oft forgotten ingredient that levels up proteins ability to get to work and maximize your hard workout.

That ingredient is carbohydrates. More specifically, that ingredient is simple carbohydrates.

This is another one of those loop holes in the basic nutrition guidelines world. Where as most of the time I’m going to recommend sticking to complex carbs, immediately post-workout is actually the ideal time for some simple, easy-to-digest carbohydrates. Here’s why…

You just spent 45-60 minutes working out. Not only are you sweating (and now you know that your muscles have micro-tears all over the place?!?!), but you’re exhausted. Whatever fuel you had in you has long since been used up and your body is feigning for some fuel!

Now, if you only consume protein, the first place that protein is going to go is NOT to building and repairing your muscles, but to replenishing your fuel stores! You will only build muscle with whatever is left.

However, if you consume fast-digesting carbohydrates, that nutrient will be used as fuel (making your body happy), and protein can do it’s job: build.

One of the reasons I love shakes is because it’s super easy to include simple carbohydrates and turn your meh shake into a killer smoothie. How? By adding natures candy: fruit, of course.

5 High-Protein Post-Workout Shakes That Will Rock Your Socks

All of these recipes make 1 smoothie and require a blender!

The Green Machine

• 1 small banana, sliced and frozen
• 1 cup unsweetened almond milk
• 1 tablespoons all-natural peanut butter
• 1 cup kale or spinach leaves
• 1 pitted date
• handful of ice

Blue Banana Protein Smoothie

• 1/2 banana, sliced and frozen
• 1/2 cup blueberries, frozen
• 3/4-1 cup unsweetened almond milk
• 1 tablespoon hemp seeds
• 1 tablespoon cacao nibs
• 1/2-3/4 cup kale or spinach leaves

Pumpkin Power Smoothie

• 1/2 cup pumpkin puree
• 1/2 banana, sliced and frozen
• 3/4-1 cup unsweetened almond milk
• 1/4-1/2 teaspoon pumpkin pie spice
• 1/4 teaspoon vanilla
• 1 tablespoon almond butter
• 1 pitted date
• handful of ice

The Thin Mint Monster

• 1 scoop chocolate protein powder
• 1 small banana, sliced and frozen
• 1 cup unsweetened almond or hemp milk
• 1/4 cup fresh mint leaves
• 1 tablespoon cacao nibs or dark chocolate cocoa powder
• 1 pitted date
• handful of ice

The Tropical Green Hydrator

• 1 small banana, sliced and frozen
• 1″ piece fresh ginger, peeled and sliced
• 2 handfuls spinach leaves
• 1 cup frozen pineapple or mango
• 1/2 cup coconut water
• 1/2 cup plain Greek yogurt
• 1 tablespoon chia seeds