Everyone who follows a regular fitness routine will tell you that there’s more to maintaining and building muscle than the workout itself. Besides working hard in the gym you’ve got to work hard in the kitchen! If you want to gain strength, muscle size, and lose fat, getting enough protein is key. And one of the easiest and quickest ways to get your protein in is by making a shake or smoothie. However, having the same shake multiple times a day can quickly get boring. Don’t sweat it though, we’ve got you covered with must-have ingredients, powders, and recipes so you can mix it up and enjoy your shakes!
Protein Powders
There are many different sources of protein powders. We’re going to go over the best sources so you can choose the one that is right for you.
- Casein protein- Casein is a family of proteins that make up 80% of the total protein content in cow’s milk. When in the stomach it forms a gel-like texture that provides a gradual release of protein into the body.
- Plant protein- If you are a vegetarian or vegan, you will surely want to opt for a protein powder that is free of animal byproducts. Many plants are full of protein and are easily digested by the body. Flavors are added in like other forms of protein so you won’t feel like you’re drinking a salad.
- Whey Protein- Whey isolate is one of the most common protein powders due to its ability to build muscle and aid in fat-loss. It contains many essential amino acids which are great for recovery.
No matter the source, make sure you are looking for the cleanest protein powder you can find. Be careful of selecting powders with an incredibly long list of ingredients as these are usually packed with added sugar and artificial ingredients.
Extra-Ingredients
While there’s nothing wrong with simply adding your powder into some milk or water, it doesn’t always make for the tastiest treat and can be difficult to maintain long term. Here are some ingredients you can throw into a blender to not only give your shakes a boost of flavor but also an extra boost of nutrition!
- Peanut butter- adds creamy texture, extra protein, and rich flavor
- Frozen banana- adds potassium to aid recovery and will make your shake taste like ice cream!
- Chia seeds- taken by ancient warriors before long treks or battles, these seeds are great for increasing metabolism and giving you a steady energy boost throughout the day
- Avocado- it may sound strange but you won’t taste much of an avocado in a shake and will get a dose of healthy fats and a smooth rich texture from throwing one in your shake
- Skimmed milk- if fat-loss is a goal, opt for skimmed milk instead of regular milk
Shake Recipes
Breakfast Shake
- Greek yogurt
- ½ Cup of Pineapple
- ½ Cup of Blueberries
- Chosen protein powder
- Handful of cashews
- Cinnamon
- Water added to taste
Pre-workout Shake
- Banana
- Handful of porridge oats
- Chosen vanil
- 1-2 tablespoons of flax seeds
- Coconut water added to taste
Recovery Shake
- ½ of 1 carrot
- ½ of an orange
- ¼ of a cantaloupe
- Protein powder
- Cashew nut milk
- A little water and ice added to taste
Try any one of these recipes and feel free to add in some of our ingredients listed above to take them to the next level! It’s important that you get the extra protein you need to sustain your workouts and build muscle, so why not enjoy them?!
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