Shake it up: The ideal protein shake at the right times
As a strength athlete you need to fuel your body not only to train hard, but also to recover and stay in an anabolic (muscle building) state so you can maintain and build fat scorching lean muscle mass for a smokin’ hot lean physique. One clean pantry staple that will help you accomplish that goal is protein powder.
Protein powders, especially milk proteins, whey and casein have profound effects on an athlete’s body. Studies have shown that protein intake from milk proteins promotes recovery, helps increase lean muscle mass, while reducing body fat, and assists in curbing those dreadful cravings by stabilizing blood sugar levels.
While both whey and casein are excellent protein sources they do have their differences. Whey protein is quick to digest and rapidly delivers the muscle building amino acids to hungry muscles making it an ideal protein source first thing in the morning after a fasting state, before, during, and immediately after workouts, while casein is considered the “slow digesting” protein promoting a sustained release of amino acids making it an ideal protein source at bed time before your body prepares for a fasting state which could leave you in a catabolic (muscle wasting) state.
While whey protein has long been the “go-to” protein source immediately after workouts, recent studies now show that the addition of casein protein may maximize gains and lead to more rapid results. Combining whey and casein for a shake is another option.
Of course protein powder alone won’t provide the liquid fuel you need. Combining your protein powders with the right carbohydrates and healthy fats in the right amounts at the right times of day and according to training needs completes the balancing act.
I’ve put together a few protein shake recipes to meet your training needs all day long. Please remember protein powders and supplements alone can never be your “everything.” It’s best to supplement accordingly, but get the bulk of your nutrition needs from whole food sources and keep your daily calories and macronutrient ratios in check. If you’re using shakes as a meal replacement keep it to just 1 or 2 meals out of your daily 6 small meals.
Pre-Early Morning Cardio Session Shake (Upon rising, 20-30 minutes before AMCardio Session)
The Shredder
1 scoop chocolate whey protein powder
8 oz. brewed black coffee
Blend with ice.
Nutrition information:
145 calories. 30 g protein. 2 g carbohydrates. 1.5 g fat.
Pre-Strength Workout Energizer (20-60 minutes before workout)
Raspberry Green Tea and Cream Protein Shake
Ingredients:
1 scoop of vanilla whey protein powder (24 g protein)
1/4 cup rolled oats
8 oz. brewed green tea
1 cup raspberries
1 TSP honey (optional)
Directions:
Blend with ice and water
Nutrition information:
300 calories. 29 g protein. 43 g carbohydrates. 3 g fat.
The Hard Gainer’s Post-Workout Rapid Recovery (Immediately after workout)
30 g protein whey protein or 1/2 whey 1/2 casein (vanilla flavored)
60 g dextrose
5 g glutamine
5 g creatine
12 oz. Powerade Zero
Mix in shaker cup immediately after strength training workout
Nutrition Information:
380 calories. 30 g protein. 62 g carbohydrates. 1 g fat.
“I’m too busy to cook” Meal Replacement Shake
Peanut Butter Banana Bread Protein Shake
1 scoop of protein powder (vanilla or chocolate, whey or casein)
4 oz. skim milk
4 oz. low-fat yogurt
1 TBSP Natural Peanut Butter
1/2 cup dry rolled oats
1/2 medium banana
1/2 TSP Cinnamon
Add desired amount of water for preferable consistency. Blend with ice.
Nutrition information:
541 calories. 46 g protein. 64 g carbohydrates. 12.6 g fat.
Light version: cut recipe in half
270 calories. 23 g protein. 32 g carbohydrates. 6 g fat.
Sleepy Time Shake (Last meal of the day)
Nutz for Chocolate
-1 scoop chocolate casein protein powder
-1 TBSP ground flax seed
- 7 walnut halves
- Blend with ice and water
Nutrition Information:
232 calories. 28 g protein. 7 g carbohydrates. 12 g fat. |
