Consuming a protein shake after a workout helps with recovery and may expedite the process of muscle building. Premade shakes are a post-workout convenience, but they're pricey and potentially full of additives, preservatives, colorings and fillers that you simply don't want to put into your healthy body. Control the ingredients in your shake while tailoring the flavor to your tastes by making your own gym protein shake.
Shaker Bottle Method
Invest in a protein powder that has 20 to 30 grams per serving. Whey and soy protein are easily digested and provide a complete array of amino acids that help with muscle recovery and repair. Vegans or people with dairy and soy allergies may try brown rice, pea or hemp proteins. Read the label and note added sweeteners and other ingredients; avoid products with lots of added sugar.
Place a scoop of protein in a shaker bottle. If possible, choose one with a sifting lid or a metal mixing ball that helps break up the powder. Add 1 to 1.5 cups of milk or milk alternative such as almond or soy; or water.
Shake vigorously until smooth and drink.
Place a scoop of protein powder in the base of a blender.
Add frozen fruit such as bananas, mangoes or berries; milk; and ice. Include other flavorings and thickeners such as peanut butter, vanilla extract and yogurt, as desired.
Blend on high until smooth. Pour into a glass and enjoy.