If you don't want to ruin your workout sessions’ efforts, a powerful snack can help maximize your workout. Here we have a mixed berries protein shake, made for post-workout training. This protein shake will help with muscle recovery, making it an ideal choice among gym freaks or anyone looking to build more muscle. It's pretty simple to prepare with easy instructions to follow.
What's The Best Time to Drink a Protein Shake?
There is no wrong time to consume a protein drink. It is loaded with essential ingredients, so gulping one any time of the day can help nourish your muscles whether you have it post-workout, for breakfast, lunch or a snack.
Best consume in 1 hour
According to Alan Aragon from Men’s Health, consuming protein within 20 minutes is conducive to muscle strength. On the contrary, a study objected, and they say intaking protein within 1 hour is more suitable.
Additionally, there is no significant difference whether you prefer it pre or post-workout. The amino acids and protein synthesis are elevated for one to three hours after it is consumed.
The effects of protein for post-workout exercise are higher, and there will be a diminishing effect with time. However, it doesn’t mean the magic window shuts down after 1 hour. Therefore, it is advisable to consume protein shakes within an hour of working out.
Protein Intake Plays a Vital Role
The important part is really protein intake not necessarily timing.
A good rule of thumb is to focus more consistently on working out and consuming sufficient protein each day. That said, it is best to keep protein intake around 80mg in a day.
Mixed Berries Protein Shake
Mixed berries are high fiber, antioxidant ingredients that are 100% suitable for a post-workout shake. Combined with your protein powder, this protein shake will provide the nutrients you need after a workout session.
Prep Time: 5 minutes Cook Time: 1-minute Servings: 2 persons
Ingredients:
- 1 cup dairy or almond milk.
- 2 cups of frozen mixed berries.
- ¾ cup of Greek yogurt.
- 2 tablespoons vanilla protein powder.
Topping (Optional):
- Chia Seed
- Granola
Method:
- Pour over all the ingredients into a protein shake blender except milk.
- Keep adding milk 1/4th cup at a time, noticing the smoothie's thickness.
- Let it blend for 45-60 seconds for a smooth mixture.
- Add on the toppings, based on your preferences.
Kirsten Dixon is the editor of Roots and Bulbs. She shares her blending tips and experiments with new ingredients to create a healthy, tasty smoothie.
Try these other smoothies as well:
Dragonfruit Pineapple Smoothie
