5 Protein-Packed

Recovery Shakes
April 13, 2014
Recovery shakes flled with protein and carbohydrates are great for
rebuilding the uscles you break down during a hard training session!
"onsued within 30 inutes after your workout or practice, protein
recovery shakes are ideal choices for #uick, easy recovery nutrition!
$ere are fve perforance fueling recipes that will speed your recovery
after each and every workout!
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1. Strawberry Banana Shake
*his i+ture of sweet fruits and vanilla,-avored protein produces a
-avor reiniscent of a strawberry alt! .t/s easy to ake and can be
stored in the fridge if you want to grab it right after practice!
Ingredients
1 cup of 2% milk
6 ounces of Greek yogurt (plain or flavore!
1 scoop of vanilla whey protein power
" fresh or fro#en whole strawberries
1 whole banana
1 teaspoon of honey
1 hanful of ice
Nutrition Information
Calories: $%&.1
Fat: 6.' g
Carbohydrates: '&." g
Protein( %6.) g
Benefts0 1trawberries are high in fber and low in calories! *he
Aerican &ietetic Association lists strawberries as optiu sources of
vitain " for athletes! 2itain " helps the body fend o3 infections and
produce collagen, which holds uscles and bones together! 4ananas
are loaded with potassiu, which counteract uscle weakness! *hey
are also high in carbohydrates, the body/s ain source of energy!
2. Green Blueberry Banana Shake
*his shake is packed with healthy fruits and vegetables! 5or those who
don/t like vegetables, the sweet and salty ingredients ask the bitter
-avor of the greens, so you get all of their healthy benefts without
having to choke the down!
Ingredients
1 cup of 2% milk
6 ounces of Greek yogurt (plain or flavore!
1 tablespoon of peanut butter
1 scoop of chocolate whey protein power
1*2 cup of fresh or fro#en blueberries
1 whole banana
1*2 cup of spinach leaves
1 teaspoon of honey
1 hanful of ice
Nutrition Information
Calories: $66.&
Fat: 11.) g
Carbohydrates: $".' g
Protein( %).2 g
Benefts0 )eanut butter is an e+cellent source of protein and oega,3
fatty acids, which help with uscle recovery! 4lueberries are high in
antio+idants, which destroy free radicals that cause uscle daage!
1pinach is a great leafy green, rich in vitain " and iron, which
prootes bone growth and boosts energy levels!
%. +range Banana ,lmon Shake
1weet and citrus fruits create a lighter tasting shake, with a -avor
siilar an 6range 7ulius! .t/s a great option to wake you up and prepare
you for the day!
Ingredients
1 cup of orange -uice
6 ounces of Greek yogurt (plain or flavore!
1 scoop of vanilla whey protein power
1 whole banana
1*2 cup of fresh or fro#en pineapple
1*$ cup of raw whole almons
1 hanful of ice
Nutrition Information
Calories: '%$.%
Fat: 1$ g
Carbohydrates( 6$ g
Protein: %' g
Benefts0 6range 8uice in high in vitain ", which protects uscles
and bones! )ineapple is an e+cellent post,workout fruit, because it
reduces uscle soreness, allowing you to coe back the ne+t day
ready to work! *he spiny fruit is also loaded with broelain, which aids
in the digestion of protein and can be used to reduce in-aation!
Raw whole alonds provide protein, antio+idants, vitains and
inerals, including vitain 9 and agnesiu, which fght free radicals
and help with uscle contraction!
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$. .B/0 1hocolate Shake
*his shake puts a spin on the classic lunchtie sandwich! .t/s ideal to
consue post,workout, because it/s full of uscle,building nutrients
with your favorite peanut butter and 8elly -avor!
Ingredients
1 cup of 2% milk
6 ounces of Greek yogurt (plain or flavore!
2 tablespoons of peanut butter
2 tablespoons of strawberry preserves
1 whole banana
1 scoop of chocolate whey protein power
1 teaspoon of honey
1 hanful of ice
Nutrition Information
Calories: '"$.)
Fat: 1".1 g
Carbohydrates: '2 g
Sugar: $6.' g
Protein: $2." g
Benefts0 1trawberry preserves are high in fber and antio+idants,
which fght in-aation! )reserves are a better choice than 8elly
because they have less processed sugar, and you get real pieces of
fruit!
'. 3i4e Berry Shake
*his -avorful shake is packed with nutrients and antio+idants! .t/s a
great recovery no atter when you work out, whether early orning or
late at night! 7ust ake sure you drink it:
Ingredients
1 cup of 2% milk
6 ounces of Greek yogurt (plain or flavore!
1 scoop of vanilla whey protein power
" fresh or fro#en whole strawberries
1*2 cup of fresh or fro#en blueberries
1*2 cup of fresh or fro#en raspberries
1 teaspoon of honey
1 hanful of ice
Nutrition Information
Calories: $)%.)
Fat: 6." g
Carbohydrates( &1." g
Protein: %&." g
Benefts0 ;i+ed berries provide vitains and antio+idants to prevent
uscle soreness and in-aation! $oney is a natural sweetener and a
good source of carbohydrates for energy! $oney also increases
etabolis and has a low glyceic inde+, eaning it provides a long,
slow release of energy throughout the day!
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