{"id":35,"date":"2013-05-12T00:00:00","date_gmt":"2013-05-12T00:00:00","guid":{"rendered":"https:\/\/empowernetwork.com\/kimberleef\/?p=35"},"modified":"2026-07-31T20:07:10","modified_gmt":"2026-07-31T20:07:10","slug":"post-workout-shakes-using-whey-protein","status":"publish","type":"post","link":"https:\/\/empowernetwork.com\/kimberleef\/post-workout-shakes-using-whey-protein\/","title":{"rendered":"Post workout shakes using whey protein"},"content":{"rendered":"

\u00a0Whey protein \u2013 put it in a shake!<\/h2>\n

All athletes need both carbohydrate\u00a0and protein\u00a0in 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.<\/p>\n

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)<\/p>\n

Here are some of my favourite recovery shakes using whey protein.<\/h2>\n

Apple pie Smoothie<\/em><\/strong><\/p>\n

1 Apple Diced<\/p>\n

1\/2 cup Almond Milk<\/p>\n

1 Serving Vanilla Whey Protein<\/em> Powder<\/p>\n

5 ice cubes<\/p>\n

1\/2 teaspoon cinnamon<\/p>\n

1\/2 teaspoon vanilla extract<\/p>\n

Combine and mix in a blender \u2013 easy!!<\/p>\n

\"whey<\/a><\/p>\n

Apple Pie Smoothie<\/p>\n<\/div>\n

\u00a0<\/p>\n

Pumpkin Shake<\/strong><\/em><\/p>\n

1 Cup Canned Pumpkin<\/p>\n

1 Cup Light Vanilla Soymilk<\/p>\n

2 Tbsp Vanilla Whey Protein<\/strong><\/p>\n

0.5-1 Cup of Ice Cubes<\/p>\n

276 Calories \u2013 mix everything in a blender and consume straight away!<\/p>\n

\"whey<\/a><\/p>\n

Pumpkin Shake<\/p>\n<\/div>\n

\u00a0<\/p>\n

Fruit and Almond Milk Shake (Recovery or meal replacement shake) <\/strong><\/em><\/p>\n

1 Scoop whey protein powder<\/p>\n

1 Bananna<\/p>\n

4-5 large strawberries<\/p>\n

1\/4 cup blueberries<\/p>\n

1 Tablespoon natural peanut butter<\/p>\n

1.5 cups ALmond milk<\/p>\n

1 cup of crushed ice<\/p>\n

You know the deal. Throw everything into the blender\u2026 about 394 calories \u2013 I use it as a meal replacement.<\/p>\n

\u00a0<\/p>\n

Recovery Shake\u00a0\u2013 Tastes better than it sounds:-)<\/strong><\/em><\/p>\n

– almond milk<\/p>\n

– handful spinach<\/p>\n

– handful kale<\/p>\n

– 1 banana<\/p>\n

– frozen mixed berries<\/p>\n

– chia seeds<\/p>\n

– tsp olive oil<\/p>\n

– whey protein powder<\/p>\n

Blend and drink:-)<\/p>\n

\u00a0<\/p>\n

Chocolate peanut butter shake.<\/strong><\/em><\/p>\n

1 cup low-fat chocolate milk,<\/p>\n

1 banana,<\/p>\n

2 tbsp natural peanut butter<\/p>\n

\u00bd cup ice<\/p>\n

Endless variety for your whey protein recovery shakes.<\/h3>\n

Yummo!! Please feel free to share your favourite recovery drinks:-)<\/p>\n

Kim<\/p>\n\n\n\n
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\u00a0Whey protein \u2013 put it in a shake! All athletes need both carbohydrate\u00a0and protein\u00a0in 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 […]<\/p>\n","protected":false},"author":1251,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,3,4,14,90,5,24,167],"tags":[168,169,170,171,172],"class_list":["post-35","post","type-post","status-publish","format-standard","hentry","category-blogging","category-diet","category-empower-network","category-fitness","category-food","category-health","category-nutrition","category-protein","tag-protein","tag-recovery","tag-shake-receipes","tag-shakes","tag-whey-protein"],"_links":{"self":[{"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/posts\/35","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/users\/1251"}],"replies":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/comments?post=35"}],"version-history":[{"count":1,"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/posts\/35\/revisions"}],"predecessor-version":[{"id":106,"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/posts\/35\/revisions\/106"}],"wp:attachment":[{"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/media?parent=35"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/categories?post=35"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/empowernetwork.com\/kimberleef\/wp-json\/wp\/v2\/tags?post=35"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}