11 best post workout shake for weight loss
Working hard on the gym to lose those extra pounds? If so, a post workout shake can be the most important meal of the day. After you have just finished that heavy training session, you need something rich to take away the soreness. A good shake after a workout will give your body the essential nutrients it needs to buckle up and prepares your muscles further so that you don’t need to skip the gym the day after.
Not just providing the necessary energy your body needs for repairing and building muscles after a good workout, a post workout shake is the most convenient way of getting necessary fats, proteins and carbohydrates. It makes your stomach feel full and you won’t crave heavy-calorie food items to satisfy the hunger after doing the exercise. A post workout shake provides your body the required glucose, increases the synthesis of protein and don’t let the protein decrease in your body, helping in weight loss. A homemade protein shake is proven to fulfil the requirements of your body after a workout. Not eating enough protein can cause muscle loss and with these healthy recipes, you’ll not only get the necessary proteins but will also satisfy your cravings for something refreshing and tasty. If you are looking for some easy to make fresh shakes for weight loss, here are the 11 best shakes that you can drink 30-45 minutes after a workout :-
Almond Coconut Shake
Nutrients
- Protein – 17 g
- Carbs – 48 g
- Fat – 4 g
- Calorie – 330 kcal
Ingredients
- 20 almonds
- 1 dry coconut – uncooked
- 1 tablespoon cinnamon powder
- 1 tablespoon honey
- 2 tablespoon flaxseeds – powdered
- 2 cup milk
Instructions
Soak almonds and the coconut it water for a night. The next day, drain water and fry the almonds and coconut until you get a nice coarse powder. Mix this powder and milk together with the honey, powdered flaxseeds and cinnamon powder. Mix well and transfer the shake to a tall glass, sprinkle a little cinnamon powder and enjoy!
Alphonso Mango Almond Milk Shake
Nutrients
- Protein – 15 g
- Carbs – 51 g
- Fat – 3 g
- Calorie – 228 kcal
Ingredients
- 1 cup Alphonso mango – chopped
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1 cup Greek yogurt cold
Instructions
Blend the chopped Alphonso mango, almond milk and Greek yogurt into a blender. Shake the mixture and reserve it to a tall glass. Garnish the shake with chia seeeds and shake well before drinking.
Tofu Mango Shake
This recipe works great if you are a non milk drinker looking for healthy post workout drink.
Nutrients –
- Protein – 16 g
- Carbs – 40 g
- Calorie – 300 kcal
Ingredients
- 1 cup soya milk
- 1/2 cup tofu
- 1 cup fresh mango – chopped
Instructions
Toss the soya milk, tofu and chopped mango pieces into a blender and mix well. Pour the mixture into a glass and drink it after shaking well.
Peanut Butter Banana Cocoa Shake
Nutrients –
- Protein – 38 g
- Carbs – 68 g
- Fat – 22 g
- Calorie – 624 kcal
Ingredients
- 1 cup skimmed milk
- 1 medium sized banana
- 1 tablespoon peanut butter
- 1 tablespoon Hemp seed hearts
- 1 teaspoon cocoa powder
Instructions
Heat milk on medium heat until small bubbles start coming up. Add banana, peanut butter and other ingredients to the blender and start blending at slow speed, gradually add milk and increase blender speed to high until well mixed. Transfer the shake to glass and drink.
Vanilla Tea Shake
Nutrients –
- Protein – 17 g
- Carbs – 20 g
- Fat – 9 g
- Fiber – 4 g
- Calorie – 219 kcal
Ingredients
- 1/4 cup chai tea
- 1/4 cup almond milk
- 1 scoop vanilla protein powder
- 1/2 banana
- 1/4 teaspoon ground cinnamon
- 1/2 tablespoon almond butter
Instructions
Toss almond milk and all the remaining ingredients with some water (optional) in a blender and blend well. Transfer the mixture to a glass and garnish the shake with some chopped almonds.
Banana Strawberry Protein Smoothie
Nutrients –
- Protein – 15 g
- Carbs – 53 g
- Fat – 8 g
- Calorie – 349 kcal
Ingredients
- 1 cup strawberries – frozen
- 1/2 avocado
- 1 banana – frozen
- Spinach leaves
Instructions
Mix avocado, banana, spinach and strawberries with the help of a blender until you get the consistency as you want. Put ice cubes in a glass and pour the mixture over it. Enjoy it chilled!
Blueberry Smoothie
Nutrients –
- Protein – 28 g
- Carbs – 16 g
- Fat – 6 g
- Fiber – 3 g
- Calorie – 232 kcal
Ingredients
- 1/2 cup blueberries – frozen
- 1/2 cup almond milk – unsweetened
- 1 scoop vanilla protein powder – plant based
- 1/2 tablespoon unsalted almond butter
Instructions
Into a blender, put blueberries, almond milk and other ingredients and blend well. You can also add water for better consistently. Pour the mixture into a tall glass and top this gorgeous smoothie with a few blueberries.
Banana Protein blended Coffee
This healthy drink is a perfect combination of breakfast and caffeine. After your workout, if you are looking for a nice shake for starting your day, this recipe is perfect.
Nutrients –
- Protein – 22 g
- Carbs – 46 g
- Fat – 6 g
- Calorie – 330 kcal
Ingredients
- 1 medium sized banana
- 1 scoop chocolate protein powder
- 1 cup soy milk (or your favorite non dairy milk)
- 1 cup water
- 3 oz espresso
Instructions
Freeze the banana for a night and mix all the ingredients in a blender and blend well until you get a thick and even shake mixture. You can also place ice cubes for better consistency. Transfer the shake to a glass and give a kick-start to your morning.
Oatmeal Apple Protein Shake
Nutrients –
- Protein – 22 g
- Carbs – 51 g
- Fat – 18 g
- Calorie – 398 g
Ingredients
- 3 tablespoon oatmeal
- 1 apple – finely chopped
- 2 cup milk
- 2 tablespoon almond butter
- Cocoa powder
Instructions
Place all the ingredients in a blender and mix them well enough to get a thick and consistent mixture. Pour the mixture into your serving glass and sprinkle some cocoa powder on the shake. The drink will keep your blood sugar level under control and your stomach will feel full for a long time.
Pea Protein Meal Replacement Shake
If you are looking for a gluten free and dairy free alternative of a protein shake that is evenly good in taste, this post workout shake with a huge load of protein will work for you.
Nutrients –
- Protein – 39 g
- Carbs – 52 g
- Calorie – 180 kcal
Ingredients
- 1 cup almond milk
- 1 tablespoon pea protein
- 1/2 cup strawberries
- 1 tablespoon jaggery
- Little nutmeg powder
Instructions
Place almond milk, pea protein and other ingredients in a blender and blend well. You will get a nice thickening mixture. Your this mixture onto a glass and put two ice cubes in it. Drink chilled!
Gingerbread Cookie Shake
Nutrients –
- Protein – 49 g
- Carbs – 22 g
- Fat – 5 g
- Calorie – 332 kcal
Ingredients
- 1 scoop vanilla protein powder
- 1/2 scoop chocolate meal replacement powder
- 1 cup Greek yogurt – organic
- 1 cup skim milk – organic
- 1/2 teaspoon cinnamon
- 1/2 teaspoon ginger
- 1 dash ground cloves
- 5 ice cubes
Instructions
Toss vanilla protein powder, chocolate meal replacement powder and all the other ingredients in a blender and mix them together on medium – high speed until getting an even smooth mixture. Pour this mixture on a tall glass and enjoy this refreshing post workout shake.
A good shake after a heavy workout can play a huge success in your overall growth. For keeping your hair, bones, skin and muscles healthy, you need something that has all the necessary nutrients that you get conveniently through these drinks. Refuel your body after workout with these awesome drinks that are easy to prepare and need a very few ingredients that can be easily found in your home. These homemade Protein rich drinks are proven to give you better results than commercial Protei powder and will ultimately help you in your goal of losing weight.