A protein shake is an idea meal to have right after a workout for a lot of reasons. First of all, because it’s liquid, it’s easier to digest and the absorb the protein quicker. They’re easy to make. It’s cold, refreshing, chilled, and it’s portable.
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Plus you can control what’s in a protein shake, so you can add more nutrients. You’ll need protein after your workout, for the growth, repair and maintenance of tissues in your body. That’s especially true if you lift weights – proteins builds and repairs muscle tissue. So what are the top ingredients of a protein shake?
Protein powder
This is the most obvious choice, as a protein shake is typically made with some form of protein powder. There are many different types of protein powders on the market, including whey, casein, soy, pea, and hemp.
Each type has its own unique set of benefits and drawbacks, so you’ll want to choose the one that best fits your needs and preferences
Fruits
Adding fruit to your protein shake can not only give it a delicious flavor, but it can also provide a boost of vitamins, minerals, and antioxidants. That can help to protect your cells from damage caused by free radicals. Plus, of course, fruits just taste great.
Some good options for your shake include bananas (great source of potassium), berries (high in antioxidants), and mango (good source of Vitamin C).
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Vegetables
Similar to fruit, adding vegetables to your protein shake can give it a boost of nutrients and help increase the overall health benefits of the shake. Some good options include spinach, kale, and avocado.
Vegetables are a good source of vitamins, minerals, and antioxidants, which can help to protect your cells from damage caused by free radicals. Spinach is a good source of vitamins A and K, as well as iron and calcium. Kale is high in antioxidants and is a good source of vitamins A, C, and K.
Nuts and seeds
Nuts and seeds are a good source of healthy fats and protein, making them a great addition to a protein shake. Some options to consider include almonds, chia seeds, and flax seeds.
Superfoods
Superfoods are nutrient-rich foods that are believed to have various health benefits. Adding a superfood like spirulina, chlorella, or acai powder to your protein shake can give it an extra boost of nutrients.
The key is to experiment – mix in your own flavour and nutrient profile. Try nut butters, honey, cocoa powder and coconut milk.
Top photo by Nature Zen on Unsplash
