11 best post workout shake for weight loss

11 best post workout shake for weight loss

Girl drinking a shake after exercise
Girl drinking a shake after exercise

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

Almond Coconut Shake, a creamy post workout shake
Almond Coconut Shake, a creamy post workout 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

Alphonso Mango Almond Milk Shake, best post workout shake for mango lovers
Alphonso Mango Almond Milk Shake, best post workout shake for mango lovers

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

Tofu Mango Shake, a post workout shake with protein rich tofu
Tofu Mango Shake, a post workout shake with protein rich tofu

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

Peanut Butter Banana Cocoa Shake, calorie rich post workout shake
Peanut Butter Banana Cocoa Shake, calorie rich post workout 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

Vanilla Tea Shake, post workout shake with a little caffeine
Vanilla Tea Shake, post workout shake with a little caffeine

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

Banana Strawberry Protein Smoothie, a super juicy post workout shake
Banana Strawberry Protein Smoothie, a super juicy post workout shake

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

Blueberry Smoothie, a gorgeous dark colored post workout smoothie
Blueberry Smoothie, a gorgeous dark colored post workout 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

Banana Protein Blended Coffee, a perfect post workout recipe for starting your day
Banana Protein Blended Coffee, a perfect post workout recipe for starting your day

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

Oatmeal Apple Protein Shake, a post workout shake good for controlling blood sugar level
Oatmeal Apple Protein Shake, a post workout shake good for controlling blood sugar level

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

Pea Protein Meal Replacement Shake, a gluten free post workout smoothie
Pea Protein Meal Replacement Shake, a gluten free post workout smoothie

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, tasty and chocolaty post workout shake
Gingerbread Cookie Shake, tasty and chocolaty post workout 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.

Feel Better Foods: Diet that boosts your mood

Feel Better Foods: Diet that boosts your mood

Eating right is so important as it is not just about nutrition but also about satisfying your soul and feeling better. Food can lift one’s spirit up as it stimulates the senses, the aroma of the coffee, the taste of dark chocolate, the feel of a peach and the colour of greens.

Here are some foods and beverages which have been vastly researched and have shown results to feel better and have created a positive effect on one’s physical and mental health.

Eating healthy food is the best way to take care of your health and to feel better.
Eating healthy food is the best way to take care of your health and to feel better.

Eat Dry fruits and Nuts to feel better.

Good snack to munch on when you’re hungry and want to satiate your hunger. You can also make different variations of dry fruits. A lot of individuals opt for energy granola bars which include all types of dry fruits; cashews, almonds, pistachios, raisins, walnuts, dates etc. Dry fruits generally contain a lot of fibre and include plenty of antioxidants. Along with having a rich source of Calcium, Copper, Iron, Magnesium and Potassium, dry fruits are also good to add as additions to meals. 

Dry fruits are generally said to contain a lot of fibre and include plenty of antioxidants that make you feel better.
Dry fruits are generally said to contain a lot of fibre and include plenty of antioxidants that make you feel better.

Drink Green Tea to feel better.

Based on various researches green tea is said to have anti-anxiety effects, it increases the dopamine in your body and the alpha waves in the brain. The hot soothing tea is not only a healthy drink but also has several calming effects and makes the brain more alert and energised. Although tea is the second most-consumed drink in the world, green tea is slowly becoming a widely consumed drink by many individuals. 

Green tea has several calming effects which make you feel better.
Green tea has several calming effects which make you feel better.

Eat Eggs to feel better.

Eggs are the best source of protein one can obtain. One egg a day is all the protein that is required for an average human being. Also, eggs are so linked to breakfast and it’s synonymous with a breakfast meal. A snippet Paul McCartney is a fan of scrambled eggs and has even made a song dedicated to it. People actually have their choice of eggs and they actually can vouch for it. Egg lovers actually have mood swings. When their favourite dish is not served, or when there’s a slight variation in the recipe. A fulfiling egg meal can be really comforting and satisfactory to an egg connoisseur.

Consuming eggs can make you feel better. Eggs are the best source of protein one can obtain.
Consuming eggs can make you feel better. Eggs are the best source of protein one can obtain.

Eat Oats to feel better.

After eggs, consuming oats is the next best meal to have for breakfast. Consuming a heavy blissful meal of oats is the best way to kickstart your day. Besides being extremely healthy, it can improve and maintain your blood sugar levels. They are also rich in antioxidants and are a powerful source of fibre, which is essential for your daily diet and nutrition. This source of protein is also good for treating skin irritation and itching. Any meal containing a good amount of oatmeal stabilises blood sugar and helps to prevent heart diseases. Oats will definitely improve your health and make you happy.

Oats improves your health and makes you feel better and happy.
Oats improves your health and makes you feel better and happy.

Eat Green Foods to feel better.

Green foods contain phytochemicals that improve blood flow and are beneficial for the heart, and we all know that a healthy heart is a happy heart. Micronutrients and antioxidants in broccoli, asparagus and all the leafy vegetables help indigestion, weight loss and good bone health. Eating a good portion is green and leafy vegetables can protect you from many ailments like diabetes, heart disease and cancer.

Green leafy vegetables contain many nutrients and make you feel better.
Green leafy vegetables contain many nutrients and make you feel better.

Eat Fruits to feel better.

Fruits are an indispensable part of any diet and are essential not just for vegetarians but also for non-vegetarians. They are an important source of vitamins and minerals. Fruits contain a good amount of acids and sugars and are rich in good enzymes. This helps prevent metabolic disorders and nutritional anaemia.  The fragrances and colours of some fruits in particular are very pleasing for the mind. The touch and feel of some fruits bring a certain comfort. As the saying goes, an apple a day keeps the doctor away.

Eating Fruits makes you feel better and also helps in preventing metabolic disorders.
Eating Fruits makes you feel better and also helps in preventing metabolic disorders.

Eat Yogurt to feel better.

Yogurt is good for your gut which in turn makes you feel better. Your gut affects your mood and also carries several health benefits such as probiotics that are good bacteria found in certain yogurts. This also helps in reducing stress and anxiety levels and makes you feel better and happy. This healthy food is good for a better mood. Along with it being healthy, it also has great flavours and one can pair it with other healthy foods. It is nutritious and it reduces the risk of heart diseases.

Yogurt makes you feel better by reducing stress and anxiety.
Yogurt makes you feel better by reducing stress and anxiety.

Eat Avocado to feel better.

Besides being healthy, it tastes even better it is very usefully to fight high cholesterol. Paired with a slice of bread or added to your bowl of salad this fruit is the best possible way to energise the body and feel better instantly. A lot of individuals prefer making an avocado dip that you can have with cucumbers, carrots or nachos and chips. It also improves your mood and can be added to your list of happy-diet food. The fruit also carries high levels of fibre and healthy fats.

Avocado makes you feel better and energetic.
Avocado makes you feel better and energetic.

Eat Dark Chocolate to feel better.

Dark chocolate lifts your mood and changes it completely and is very helpful when women are on their periods and can lift their mood and make them feel better. Based on previous studies, it is said that consuming chocolate helps in improving mood and feeling relaxed. It is the true feeling of blissfulness when eating a bar of dark chocolate, it instantly lifts your spirits and stimulates the production of endorphins, which also makes you feel better. Cocoa, which is the main ingredient in dark chocolate releases ”feel good” chemicals in the brain.

Dark chocolate stimulates the production of endorphins and makes one feel better.
Dark chocolate stimulates the production of endorphins and makes one feel better.

Drink Black Coffee to feel better.

Yes, it is a bitter drink but consuming it often makes one a big fan of the drink and helps indigestion. It brings an immediate boost to your mind and body and helps to keep you fresh and alert. A warm cup of black coffee can boost your mood if you are feeling stressed or low. This happy drink does not only help in stimulating the central nervous system but also increases the production of dopamine, serotonin, and noradrenaline which are important neurotransmitters that help in elevating your mood and feel better.

Black coffee increases the production of dopamine which will instantly make you feel better.
Black coffee increases the production of dopamine which will instantly make you feel better.

Drink Smoothies to feel better.

Blending fruits and vegetables together is the best way to intake all the vital nutrients and vitamins that help you boost your mood and start your day with energy and positivity. Making smoothies at home and consuming them is better since it contains high vitamins and minerals and will also elevate your mood and make you feel better and more energised. There are several variations in making a smoothie. In a fruit smoothie, you can add papayas, bananas, blueberries, strawberries, raspberries and muskmelons. In a vegetable smoothie, there is spinach, beetroots, carrots, mint leaves, avocados and ginger. You can also add chia seeds to your smoothie. Smoothie is a great health drink that is good for the health and the mind and definitely makes you feel better. 

Smoothie is a great health drink.

Eat Grilled Chicken to feel better.

One non-vegetarian food which clicks all the brackets of health and nutrition.
It’s also a healthy diet option for people looking for weight gain/loss plus equally essential for your daily protein intake. There has to be maintained a proper balance of nutrients when one is following a diet, whether for weight gain or weight loss. Grilled chicken ticks both the boxes and can also make anyone feel better.

Grilled chicken is a good meal for protein intake which also makes you feel better.
Grilled chicken is a good meal for protein intake which also makes you feel better.

Eat Salmon to feel better.

The appetising seafood item is not only delicious but also holds several health benefits and includes omega 3 fatty acids which improve your mood and also make you feel better. Salmon not only improves the functioning of your brain but also reduces the fatigue in your body and makes you feel energised throughout the day. The best thing about this seafood is that you can have it cold or hot, however, you like it and it does not need a lot of spices or vegetables added to it. You can simply sprinkle salt pepper and basic herb seasonings to enjoy the authentic taste of the tender and luscious fish.

Salmon includes omega 3 fatty acids which makes you feel better after consumption.
Salmon includes omega 3 fatty acids which makes you feel better after consumption.

Food is the most fundamental need of any living being, plants and animals. While plants can manufacture their own food virtually from thin air and sunlight all other living forms depend on plants for their food, and ultimately the carnivores depend on other animals for their source of food.

Now, we as Homo sapiens come on the topmost ladder of the food chain, thus we have the luxury, besides being a necessity for our survival, to classify food as one that makes us happy, or develop mood swings and lastly but not least, Diets. 

We have checked out the different foods above and seen the merits and demerits. 

We all know and have preferences over what food we eat socially, religious, medically, for health reasons and especially now when eating out and dining have become such a part of our social and economic lives.

So this classification of food as a healthy or mood elevator or happiness indicator has arisen in the coming times. We can also conclude that eating healthy food items does not just help in keeping one fit but also makes one feel better mentally and physically.