RECIPES: Turbocharge your recovery with PROTEIN SHAKES

Posted: July 12, 2010 in Training Article
Tags: , , , , , , , ,

Protein Shakes can easily boost your intake without eating more food!

As we often highlight throughout the magazine, taking on board enough protein post muscle building workouts is essential in aiding muscle growth.  Of course eating a good amount of protein through your diets is the main core of this however it’s also a positive point to supplement this with some good quality protein shakes.  The base for most shakes you will make is a good quality protein powder and there are plenty of choices on the market.  Some taste pretty abysmal whilst others are actually quite nice!  Go with the established brands to ensure you are getting a high quality product.
Here’s a few recipes to get you started!



Whey protein is digested very quickly making it an ideal type of protein for post workout shakes.  You will find the majority of protein shakes are whey protein shakes and this should form the basis of your immediate post training protein drink


An ideal protein to take on board before bed.  It takes between 1.5 and 7 hours for casein to be absorbed by the body.  Making sure your body stays protein fuelled through the night.


Egg protein is absorbed at a rate of about 1.5 to 3 hours and therefore is a pretty good ‘anytime’ protein type to take on board.


Soy is ideal if you are vegetarian.  It’s actually a pretty good protein type although isn’t as effective as whey.  It’s also a particularly good source of protein for women as soy has many many benefits for women in general other than just the source of protein.


Blends are just that.  Protein powders which will give you varying rates of release.  It’s worth looking at what’s available and seeing how these products will best fit into your particular needs


HighProtein Banana:
1 scoop of a high quality protein powder – Vanilla flavour
8 ounces of non-fat milk or soy
4 ounces of water
2 tablespoon of golden flaxseeds
1 whole ripe banana
1 cup of ice
1 tablespoon of honey

This shake will provide you with around 40g of protein and approx 35 to 50g of carbs (if you want less carbs then all you have to do is drop the honey from the recipe as this is only being used as a sweetener).

Also note that in this recipe we are using flaxseeds and NOT flaxseed oil.  These provide around another 4 to 6 g of protein without really bumping up the carb content too much.


2 cups skim milk
2 cups no-fat cottage cheese
3 scoops Whey Protein Powder (vanilla)
1/2 cup non-fat, reduced-sugar vanilla yogurt of your favorite fruit
Sweetener (If desired)
Handful of Ice

This is another big hit of protein and don’t panic too much about the cottage cheese in there as you can’t taste it as much as you imagine!  That said this isn’t the best tasting shake but it will give you the nutrition that you are after.

There’s around 40g of protein in this configuration and you can boost the protein further by adding more cottage cheese.  If the shake is a little on the thick side then add more milk until you get it to the desired thickness.


1 Average Size Banana
1 Cup Fresh Strawberries
1 Cup Unsweetened Crushed Pineapple
1 TBSP. Peanut Butter
1 TBSP. Ground Flax Seed
1 Cup Milk OR Soy Milk
1 TBSP. Protein Powder of Your Choice
6 or 7 Ice Cubes

This shake contains around 600 calories and is one of those shakes you can down as a substitute to a meal.

It is important to note that meal replacement shakes are just that … a replacement meal.  They are not there to be used all the time but they will ensure you get a meal if you’re expecting to have a busy day.  Used a couple of times per week as part of your muscle building nutrition programme they can be highly valuable.


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