Post workout shakes using whey protein

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

 Whey protein – put it in a shake!

All athletes need both carbohydrate and protein in their post workout shakes to replenish energy stores and help repair muscles. If you are a triathlete like myself, you need a higher ratio of carbohydrates to protein to fully re-energize the body after long-distance endurance training.

To aid recovery, boost energy, and improve performance, mix up a post-workout shake that has roughly a 3:1 or 4:1 ratio of carbohydrates to protein. A 3:1 ratio is more appropriate for a lower intensity/shorter distance endurance training session (say, about 30 minutes to 90 minutes of training) and a 4:1 ratio for longer, harder workouts (typically over 90 minutes). Aim to have your post-workout shake within 30 minutes of finishing your workout. (Thanks to Denise Barry at Core Performance!! As a registered dietitian, Denise focuses on ensuring proper nutrition for optimal performance)

Here are some of my favourite recovery shakes using whey protein.

Apple pie Smoothie

1 Apple Diced

1/2 cup Almond Milk

1 Serving Vanilla Whey Protein Powder

5 ice cubes

1/2 teaspoon cinnamon

1/2 teaspoon vanilla extract

Combine and mix in a blender – easy!!

Apple Pie Smoothie

Pumpkin Shake

1 Cup Canned Pumpkin

1 Cup Light Vanilla Soymilk

2 Tbsp Vanilla Whey Protein

0.5-1 Cup of Ice Cubes

276 Calories – mix everything in a blender and consume straight away!

Pumpkin Shake

Fruit and Almond Milk Shake (Recovery or meal replacement shake)

1 Scoop whey protein powder

1 Bananna

4-5 large strawberries

1/4 cup blueberries

1 Tablespoon natural peanut butter

1.5 cups ALmond milk

1 cup of crushed ice

You know the deal. Throw everything into the blender… about 394 calories – I use it as a meal replacement.

Recovery Shake – Tastes better than it sounds:-)

– almond milk

– handful spinach

– handful kale

– 1 banana

– frozen mixed berries

– chia seeds

– tsp olive oil

– whey protein powder

Blend and drink:-)

Chocolate peanut butter shake.

1 cup low-fat chocolate milk,

1 banana,

2 tbsp natural peanut butter

½ cup ice

Endless variety for your whey protein recovery shakes.

Yummo!! Please feel free to share your favourite recovery drinks:-)

Kim

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