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February 28, 2019
ESSENTIAL INGREDIENTS FOR YOUR POST-WORKOUT SHAKE | By Hubert Cormier
After an intense—and I mean intense!—workout, it’s important to have a snack to replenish your energy reserves. You should aim for a ratio of 3 parts carbohydrates to 1 part protein (e.g. ideally 30–45 grams of carbs and 10–15 grams of protein). Shakes are a quick and interesting option; they can be prepared before your workout or as soon as you’re done and presto! Down it goes.
Here are my favourite ingredients to add to a post-workout shake.
1. CHOOSE A SOURCE OF PROTEIN 🥤
It is essential to go with a good source of protein. You have many options, such as whey, soy, rice, hemp, and pea protein, as well as Greek-style yogurt, skyr, cottage cheese, and white cheese. The liquid you choose to use can also impact the shake’s protein content, so make sure you do the math!
▪ Whey protein is obtained through the ultrafiltration of milk. This protein is quickly and effectively absorbed by the body. It is a low-fat and lactose-free option.
Soy protein comes from soybeans. It is a good alternative for vegetarians
and those who are lactose intolerant. It contains all the essential amino acids
and has the same nutritional properties as whey; this protein is therefore whey’s plant-based equivalent.
▪ Rice protein is derived from whole-grain rice. It is designed for those who prefer plant-based protein and those with soy intolerance. This protein also contains all the essential amino acids and is easy to digest.
▪ Hemp protein is derived from the hemp seed and contains all the amino acids. It is mostly well tolerated. It is the option with the least amount of protein, but its protein is high in omega-3s, contains fibres, and is easy to digest.
▪ For those who do not like protein powders and prefer smooth, creamy textures, Greek-style yogurt and skyr are some attractive alternatives. Greek-style yogurt contains 16 g of protein per 175 g (¾ cup), while skyr has a slightly higher protein content, with nearly 19 g of protein per 175 g (¾ cup).
2. CHOOSE A LIQUID 🥛
You can go with your own tastes, as there are a multitude of options! Milk, as well as soy, almond, rice, oat, and cashew beverages, are all great options. However, their nutritional values differ slightly. So, depending on your choice of beverage, you must use more or less protein and fruit in your shake to reach the optimal protein/carb ratio.
*Nutritional values for 250 ml (1 cup)
3. ADD FRUIT 🍓🍌
Lastly, for an even more nutritious shake and to add a source of carbohydrates, feel free to add fruit. Go according to your taste; the combinations are endless! Feel like savouring something tropical? Throw in some mangoes, pineapple, and peaches. The classic strawberry/banana shake is also always a winner. Use your imagination … and taste buds!
🥤 Need some inspiration to create your post-workout shake? Try my recipe!
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