Protein is one of the most important nutrients for your body especially when it comes to building muscle. The absolute best way to get your required amount of protein is through solid food [lean cuts of meat, fish, nuts] but it is not always easy, especially when you're working a full time job and don't always have time to prepare meals. Enter the protein shake!
After a workout is one of the best times to get protein into the body. Because solid food takes more time to digest and breakdown the protein and send it to the muscles, it is best to take a protein shake immediately following your workout since it only takes about 30 minutes to reach your muscles after ingestion.
Step by Step Tutorial: How To Make Your Protein Shake
STEP I: START WITH ICE
- Use 1-4 cubes for a thin, chilled shake
- Use 5-10 cubes for a thicker, pudding like shake
STEP II: PICK A FRUIT
If you like a thick shake use frozen over fresh
- Strawberry, raspberry, blackberry, blueberry, orange, kiwi, pineapple, apple
STEP III: SCOOP OF PROTEIN
One or two scoops is all you need. I use Six Star Pro Nutrition Whey Protein Plus.
STEP IV: SELECT A NUT OR SEED
- Walnuts, almonds, nut butter
- flax, hemp or chia seeds
STEP V: POUR SOME LIQUID
How much depends on how tick or thin you want it, I go with one cup.
- Water, unsweetened almond milk, soy milk, organic low fat milk
STEP VI: CHOOSE YOUR TOPPER
This step is optional....but a nice way to finish off your shake.
- dark chocolate, ground coffee bean, cinnamon, oats, coconut, vanilla extract, granola
STEP VII: PUT IT ALL TOGETHER
Experiment with different combinations and flavours.
This is my go-to post workout protein shake:- 1 cup unsweetened Almond Milk
- 1 cup frozen mixed berries [strawberry, blackberry, raspberry, blueberry]
- 2 scoops protein powder
- 1 tbsp ground flax
- 1 whole banana
- 1 tbsp cocoa powder
AC
[BLS Member]
