Protein meal-replacement drinks are most effective when consumed 30 minutes before and after a strenuous workout, especially if you maintain this practice for at least five months. Amino acid consumption from protein shakes improves your capacity to build muscle tissue, according to a 2010 article by Tim Ziegenfuss, Ph.D., and his colleagues, published in the "Strength and Conditioning Journal." To optimize the effectiveness of you protein shake, use fruit and skim milk from a cow.
Apple Shake
Half of a cored, unpeeled apple provides you with fiber and carbohydrates to sustain your workout. Also use a half-scoop of vanilla casein powder and a half-scoop of vanilla whey powder. Casein powder is more slowly absorbed into your bloodstream than whey, enhancing the slow release of energy and nutrients necessary for workouts lasting more than an hour. Blend the apple, protein powders and a cup of skim milk for a delicious, textured drink. This small, pre-workout meal-replacement drink has 250 calories with 32g of protein or 51 percent of the calories from protein.
Tropical Deluxe
The nutrients from a post-workout, protein meal-replacement drink are more quickly absorbed by your muscles compared to a meal, such as a turkey and cheese sandwich. This means your muscles will absorb and store glucose more readily, preparing you for tomorrow's workout or game. Blend 2 scoops of whey protein, 1 cup of skim milk, a ½ cup of water, 2 oz. of mango, 2 oz. of pineapple and 2 oz. of an orange to make a post-workout meal. This protein shake has 444 calories with 56g of protein or 50 percent of the calories from protein.
Spinach and Kiwi Breakfast
Magnesium is a mineral needed for muscular contraction, according to a 2010 article by Phil Carvil and John Cronin, Ph.D., published in the "Strength and Conditioning Journal." Green, leafy vegetables, such as spinach, are high in magnesium. Use vanilla or plain yogurt instead of skim milk to further increase your magnesium consumption. Blend 1 scoop of protein powder, 8 oz. of yogurt, a ½ cup of ice-cold water, 1 cup of frozen spinach and one kiwi. This protein breakfast drink provides 396 calories with 47g of protein or 47 percent of the calories from protein.
Quick and Easy
Make a quick protein meal-replacement drink by blending 2 scoops of vanilla powder, 1½ cups skim milk and one serving of any fruit on hand, such as a medium orange, a half cup of berries or half a banana. Your meal will have about 435 calories with 61g of protein or 56 percent of the calories from protein.
References
- "Strength and Conditioning Journal"; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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