Post-workout protein shakes are important because they help repair your muscles after a grueling workout. Your muscle fibers break down during a workout and protein helps repair and grow your muscles.
Whey protein is the best protein to take immediately after a workout because it is a fast acting protein that your muscles will absorb quickly. The “window of opportunity” is up to 30 minutes after a workout, but some sources say it can be up to an hour long. That means you’ll want to take your protein shake ideally within 30 minutes after your workout because your body will take in the nutrients at a quicker rate to help speed up your muscle recovery.
For a deliiiiicious protein shake, you’ll need:
- 1 scoop Whey Protein (a 1.6 pound tub is around $34.99 at Vitamin Shoppe)
- 3 tbsp non-fat Greek yogurt (any flavor will do – I use plain or vanilla)
- 1 cup strawberries
- 1 cup blueberries
- 1 medium size banana
- 1 cup almond milk
(Substitutions: You can really substitute the fruit I’ve listed for any other fruit you’d like. If you don’t have protein powder or are looking for cheaper options, you can substitute it with 2 tbsp of peanut butter, which has about 8g of protein. You can also substitute the almond milk for skim milk)
Once you have everything ready, just throw it in the blender and enjoy!