POST-WORKOUT PROTEIN SHAKE RECIPES

Click to Tweet this: Check out these great recipes for delicious fresh, organic post-workout shakes. Get the best quality, organic fruit that’s in season. Squeeze the fruit juice as close to drinking as possible to allow it to retain all the vitamins which are highly perishable when exposed to oxygen. Always make sure the milks you’re using are organic. Raw animal milk is a much healthier option than pasteurized and homogenized, if you can get it. If you don’t eat dairy, try to find unsweetened nut or grain milks.

If you can’t find them, the sweetened versions usually use evaporated cane juice or brown rice syrup. This is one time when it would be OK (though not great!) to use them, since the goal is to deliver fast acting carbohydrates to your muscles. Just remember to adjust all other carb amounts accordingly (for example - less fruit). If you have specific “Why” and “How” questions, please refer to my previous blog article: “The Post-Workout Meal Dilemma”. THE CARBOHYDRATE TO PROTEIN RATIOS ARE GIVEN FOR 25 G OF PROTEIN, UNLESS STATED OTHERWISE.

IF YOU ARE USING 20 G, IT WILL INCREASE THE RATIO SLIGHTLY. Blend in a blender at high speed. Keep refrigerated if not using right away. You can also use fresh blueberries but frozen fruit gives more of a creamy texture. If you are not using cocoa powder, you may want to add an extra ½ banana for extra carbohydrates.

If using water, nut or seed milk, you will need to add more fruit to increase the amount of carbohydrates needed to replenish glycogen. The higher the sugar content in this case the better as it will speed up the uptake by the muscles as well as recovery. If the shake appears too thick, you can always add a little bit of water to thin it out. BE CREATIVE AND ENJOY! THEY TASTE GREAT AND ARE GOOD FOR YOU. Do you live in the West LA area? I currently have an opening for a individual who is strongly motivated to improve their fitness and wellness.

And, contrary to what a lot of people believe, we also need fats too. Learn why you need healthy fats and how to reduce “bad” fats here. If you haven’t read it I recommend you “How to choose healthy fats”, where you can not only learn about how fat works but how and why you can replace some bad “fat” habits for healthier “good” fat habits. Emilio goes straight to science explaining why “Not All Fats Are Created Equally“. Our body needs to keep a balance between salt and water.

If we consume more salt (recommended 2,300 milligrams per day) our body will retain more water to balance out the excess. An extra of 400 mg of salt in our body results in a 1 kg (2 pounds) weight increase. Keeping good (low) levels of sodium in our body helps reduce water retention and avoids known problems associated with high sodium levels (Problems with high levels of sodium). Low levels of sodium: less than 300 mg per serving. As we’ve seen before with our hot dog example, processed food usually contain high doses of sodium.

Avoid processed food, don’t use too much salt when cooking and before buying food check the label for quantity of sodium to minimize your intake of dietary salt. Probiotics are live bacteria that help keep our digestive systems healthy and actively reduce problems in our gastrointestinal tract. It’s important to include these “good” microorganisms in our diet to help our body in the digestion process and also to prevent diarrhea, gas, and cramping resulting from low levels of this beneficial bacteria. Why it’s important to include Probiotics? Some customers have reported upset stomachs from protein shakes.

Meal Replacement shakes are very different from protein shakes, but they share one common ingredient - Protein! As we’ve seen before, protein can be hard to process and takes a lot of energy. By improving the digestive system, probiotics significantly decrease the chances of suffering an upset stomach. Include in your meals or snacks foods containing this healthy bacteria. “How Probiotics Have Helped Me“, my experience with probiotics. How do they work? Natural appetite blockers send signals to the stomach and brain to induce feelings of fullness and satisfaction.

In the right quantities, this can keep you feeling full for couple of hours. Contrary to artificial appetite suppressants (learn more about these), natural appetite blockers don’t cause side effects or any discomfort. Dietary fibers are natural hunger blockers, and you can find them in some of the best shakes.

Some other shakes include, besides dietary fibers, alternative natural appetite blockers like Slendesta (“What is Slendesta”), which can give extra help to block hunger. Usually we start to feel hungry a couple of hours after our last meal. Including some food with natural appetite blockers in our snacks will help us to control our hunger and regulate our appetite.

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