Post Workout Shake Recipes

By James Walker CCS, STM, BioSig, Master Trainer

Regular Chocolate: pour 16-32oz of milk in blender, followed by 1-1 ½ scoops of chocolate protein powder, add 4-6 cubes of ice if desired (usually will make it thicker & colder), blend until smooth.

Chocolate Plus: pour 16-32oz of milk in blender, followed by 1-1 ½ scoops of chocolate protein powder, add 3-4 scoops of favorite ice cream that goes with chocolate, i.e., cookies & cream (usually will make it thicker & colder), blend until smooth.

Vanilla: pour 16-32oz of milk in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 4-6 cubes of ice if desired (usually will make it thicker & colder), blend until smooth.

Vanilla Plus: pour 16-32oz of milk in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 3-4 scoops of favorite ice cream that goes with vanilla, i.e., cookies & cream (usually will make it thicker & colder), blend until smooth.

Strawberry: pour 16-32oz of water or milk in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 4-8 strawberries (may be pre-frozen, will make it thicker & colder), blend until smooth.

Strawberry Plus: pour 16-32oz of fruit juice (apple or orange or mango or pineapple) in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 4-8 strawberries (may be pre-frozen, will make it thicker & colder), blend until smooth.

Mixed Berry Plus: pour 16-32oz of fruit juice (apple or orange or mango or pineapple) in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 1-1 ½ cups of mixed blue, black, raspberry, strawberry (may be pre-frozen, will make it thicker & colder), blend until smooth.

Healthier Shake: pour 8-18oz of water in blender, followed by 2-4oz of heavy cream, followed by 1-2 scoops of chocolate or vanilla protein powder, blend until smooth; fruit may be optional.
Notes:

The protein serving size is subject to individual metabolic needs; the above recipes use 1-1 ½ scoops of whey protein which should equal approximately 24-36 grams of protein; this should suffice for most middle school males and high school females but larger more muscular individuals or those with higher metabolic needs may require more up to 2-3 scoops.

The maximal ratio of protein to carbs should be approximately 1:4 for post workout shakes to assists in post workout recovery and nutrient replacement. So if 1 scoop or 24g of protein powder is used then 96g of total carbs should be used from whole milk, almond milk, heavy cream, juice, fruit, or the total from any of the aforementioned combinations.

For example 1 cup or 8oz milk has about 12g of carbs, while 8oz of juice will have approximately 25g of carbs; 1 cup of berries is approximately 17g of carbs; check the label on the container or package to get the general idea so you develop a visual image of the amount but don’t be annul; for individuals with super slow metabolisms or that have too much body fat try reducing the ratio to 1:0 or 1:1 until body fat drops.

If your bodyfat is low or ideal feel free to experiment to come up with your own personal favorites, including substituting yogurt or ice cream and combining several of the ingredients together. Bon Appetite or Enjoy!

Recommended brands: Any that make a high quality isolate whey protein without cross contaminates such as steroids, nickel, mercury, lead, or arsinate, here are three varied high quality brands that we can recommend, they do not mix or taste the same but are extremely reputable MRM, Poliquin Performance, Douglas Klean, just google search to find. They will sell in 2lb container as well as packets.