To speed muscle recovery, you can take advantage of the 45-minute refueling window after a strenuous workout with a carbohydrate and protein snack, according to sports nutritionist Nancy Clark. Ideally, a recovery snack should contain at least 100 calories and about 10 to 20 g of protein. Providing a quick supply of carbohydrates and protein after your workout can reduce muscle soreness, but be sure to factor it into your total daily caloric allowance to avoid undoing any weight-loss progress you made during your workout.
Step 1
Pour milk or soy milk into a blender.
Step 2
Add strawberries and banana.
Step 3
Add a scoop of whey protein powder.
Step 4
Blend the mixture until it is smooth.
Tips and Warnings
- Almost any fruit combination will work in this basic protein shake recipe. Try a variety of fruits to keep your shake interesting.
Things You'll Need
- 1/2 cup of milk or soy milk
- 1/2 cup of fresh frozen strawberries
- Half a fresh or frozen banana
- 1 scoop whey protein powder
- Blender
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark; 2008
- "Journal of Applied Physiology"; Early Postexercise Muscle Glycogen Recovery is Enhanced with a Carbohydrate-Protein Supplement; John L. Ivy, et al.; October 2002
- "The Last 15"; Joey Shulman; 2007
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