An often neglected part of any exercise routine is post-workout nutrition. According to John Berardi on BodyBuilding.com, implementing post-exercise nutrition can help you to exercise more effectively and achieve significant changes in your muscle size and definition. Protein shakes taken post-exercise can help with muscle recovery and repair. After exercise, stressed muscles need carbohydrates and protein to repair and rebuild new, stronger muscle fibers. Liquid shakes require little digestive energy and quickly deliver nutrients to your muscles.
Step 1
Mix one to two scoops of protein powder with 1 cup of milk or non-dairy milk, such as soy, almond or rice milk. This is the simplest protein shake to make that does not require a blender. Drink your shake immediately after exercising for the best results.
Step 2
Blend one to two scoops of protein powder, 1 cup of milk, one banana and one heaping tablespoon of peanut butter. Add ice if you desire a colder, less creamy shake.
Step 3
Add more fruit to the basic protein shake recipe to increase the carbohydrate exchange. Some good choices include berries, melon, peaches, mango, papaya and nectarines.
Step 4
Experiment with adding vegetables -- particularly leafy, green vegetables like kale and spinach -- to your protein shake to boost the nutrient content. You can use a shake as a meal replacement, so adding more fruit and vegetables increases its overall nutritional meal value.
Tips and Warnings
- Experiment with different flavor protein powders, such a chocolate, vanilla, strawberry or peanut butter.
- Consult your doctor before any new diet or exercise program and before adding supplements to your diet.
Things You'll Need
- Protein powder
- Milk or non-dairy milk
- Fruit
- Ice
- Green, leafy vegetables
- Blender
- Large cup
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