Athletic man preparing a post-workout shake at home

What’s the first thing you do after working out?

If you rush home and reward yourself by kicking back with a cold one, you’re doing yourself a serious disservice.

When it comes to fueling up before exercising, most people get it right…

After all, you wouldn’t fancy limping down to the gym or going out for a half hour run without a decent carb and protein-laden meal inside you. That would be like heading out for a lengthy drive in the car with just a few drops of gasoline in the tank.

How about afterwards, though?

Today, we’ll give you the best post workout shake recipes you can make yourself at home.

What Do You Need To Make Effective Post-Workout Shakes?

You’ll need to get some fresh produce on board so flick down and see which recipes take your fancy then assemble a list before jogging down to the store rather than driving – it’s always a smart move to get in some bonus exercise.

Beyond that, the core component of most effective post-workout shakes is some form of protein powder.

Whey protein isolate or whey concentrate are commonly considered your best bets.  Whey isolate is more refined with around 90% protein while whey concentrate is gentler promoting longer-lasting effects. The whey efficiently delivers amino acids to your muscles helping them to recover and grow.

 

Why Do You Need Post-Workout Shakes and When Should You Drink One?

If you fail to deliver your body the macronutrients it needs after a hard workout, your muscle proteins will break down and fail to properly refuel.

You have a fairly narrow window of time to get your shake down the hatch. Aim to neck it no more than 30 minutes after warming down.

Load up your shake with the protein your body is crying out for so it can rebuild. Don’t overlook the carbs either. Neglect taking any carbohydrate on board and your body might end up breaking down some muscle in its quest for glycogen.

We know, we know, protein powder can taste chalky and is highly unappetizing in a purely watered down format. Check out this small selection of the best post workout shakes you can make yourself at home…

1) Peanut Butter Shake with Chocolate (Protein: 40g)

We all know that peanut butter gives you a healthy shot of protein but it’s not to everyone’s taste in raw form.

Mix it up with some chocolate powder undercut with some protein-laden cottage cheese for a healthy and nutritious post-workout shake giving you over 400 calories and a whopping 40g of protein in one delicious drink.

Ingredients

  • Chocolate protein powder (1 scoop)
  • Cottage cheese (1/2 cup)
  • Peanut butter (2 tbsp)
  • Ice (1 cup)

Directions

  • Pop all the ingredients into a blender
  • Blitz on medium-high for 30 seconds and serve

2) Creamy Strawberry Shake (Protein 30g)

For a touch of luxury after a hard stint at the gym, treat yourself to some strawberries and throw in some carb-rich oats and almond milk with yoghurt for even more creaminess.

Ingredients

  • Vanilla protein powder (1 scoop)
  • Almond milk (1/2 cup)
  • Strawberries (1 handful)
  • Rolled oats (1/4 cup)
  • Greek yoghurt (2 tbsp)

Directions

  • Combine all the above in a blender
  • Gently blend on a lower speed and remove to serve when the consistency looks nice and smooth

3) Cheesecake Treat (Protein: 35g)

If you are hankering after a slice of cheesecake but don’t want to undo all your hard work on the rowing machine and pec deck, compromise with another protein-packed shake that tastes divine while only giving you 250 calories.

Ingredients

  • Vanilla protein powder (1 scoop)
  • Cottage cheese (3/4 cup)
  • Skim milk (1/2 cup)
  • Sugarless cheesecake mix (1 tbsp)

Directions

  • As with all these shakes, making them is a cinch. Simply blend all the ingredient here for 1 minute on high and serve immediately

4) Blueberry and Mango (Protein 40g)

With some fruit to send some vitamins and antioxidants to your immune system along with milk and protein powder to fuel those tired muscles, this delectable fruit shake hits the spot every time.

Ingredients

  • Vanilla protein powder (1 scoop)
  • Milk (500ml)
  • Banana (1)
  • Blueberries (1 cup)

Directions

  • Break out your blender once again, throw in your fruit, milk and powder then hit medium for 20 seconds for a delicate yet robust post-workout shake that covers all bases

5) Coconut and Almond Delight (Protein: 30g)

Ingredients

  • Chocolate protein powder (1 scoop)
  • Grated coconut (1 tbsp)
  • Vanilla almond milk (1 cup)
  • Almond extract (1/2 tbsp)
  • Unsalted almonds (6-9)
  • Ice (1 cup)

Directions

  • Blend everything except the handful of almonds for 1 minute on high
  • Add almonds and give the mix another 15 seconds before serving over ice

6) Healthy Coffee Shake (Protein: 25g)

If you fancy the added kick of some caffeine to revive your flagging body while also making sure you get the protein and carbs you need, this healthy twist on a Starbucks is well worth adding to your list of post-workout shakes…

Ingredients

  • Vanilla protein powder (1 scoop)
  • Ripe banana (1)
  • Almond milk (1 cup)
  • Coffee (1/2 cup)

Directions

  • Fire up the blender and whizz up the above ingredients for 45 seconds on medium
  • Top with some cacao for a decadent flourish

Verdict

Whatever form of exercise floats your boat, do not underestimate the importance of the best post-workout shake.

Whether you’re returning from a vigorous aerobic class, a lengthy run or a tough session at the gym, loading up on protein with a healthy side-serving of carbs will bring about a shower of benefits.

Don’t sell your body short and you’ve got no excuse now for not liking the taste of protein powder or having no idea what recipes to use! Any of the above shakes are as tasty as they are nutritious.

Be prepared, blend up a post-workout shake before exercising then it’s just a matter of finding two minutes to enjoy it in place of a beer.

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