After you have exhausted all of your muscles in making your body look more linear and bulky, it is certain to feel a little sore. Yeah, a slight soreness is okay and can even give you a sense of accomplishment but it should not bother your further workout. That’s why, you need to focus on the meal after you have finished your difficult training schedule.
A rich and nutritious shake post workout can be a big gamechanger if you are planning to gain some muscles. Fairly easy for your body to digest and evenly better for getting the necessary proteins and fats your muscles need to get stronger, the post exercise shake is the vital component of recovery nutrition. It acts as a fuel that your body has consumed as muscle breakdown, sweating and dehydration during a workout. Amino acids which are the building blocks of protein are essential for rebuilding of muscles post exercise and act as muscle building pathways. It’s adequate consumption starts the process of muscle building synthesis and our body builds muscles.
A post workout shake with an adequate amount of carbohydrates and protein is what your body needs to start the muscle strengthening process. This protein shake can be the most crucial meal of the day as it affects the functioning of your body by giving it the necessary energy is an efficient manner. And more than the commercial protein powders, homemade shakes are proven to be more beneficial for your bones and muscles. Making a healthy and refreshing shake can be a bit confusing. But you don’t need to worry as here we are showing you the 11 best homemade tasty shakes that are easy to make. You can have them 15-60 minutes after your training session for maximum benefits :-
Orange Berry Creamsicle Smoothie
Nutrients –
- Protein – 3 g
- Carbs – 56 g
- Fat – 2 g
- Calorie – 236 kcal
Ingredients
- 1 medium sized frozen banana
- 1 cup blueberries
- 1 medium orange – peeled and chopped
- 1/4 cup rolled oats
- 1/3 cup Greek yogurt
Instructions
Toss banana, blueberries, orange pieces, oats and yogurt into a blender and then mix them well for getting a smooth mixture. Put the mixture into a tall glass, add a few ice cubes to the glass and enjoy this refreshing shake nice and cold.
Berry Tropical Smoothie
Nutrients –
- Protein – 20 g
- Carbs – 82 g
- Fat – 2 g
- Fiber – 9 g
- Calorie – 373 kcal
Ingredients
- 1/2 cup frozen strawberries – unsweetened
- 1/2 cup frozen mango – unsweetened
- 1/2 cup frozen pineapple – unsweetened
- 1/2 cup almond milk (or your favorite non fat milk)
- 1/2 cup Greek yogurt
- 2 tablespoon oat bran
Instructions
Put all the fruits along with milk or yogurt or both for more protein and oat bran into the blender and mix well until you get an even textured mixture. Put the mixture to a glass or shaker, top it with two strawberry slices and enjoy this fruity smoothie that is filled with natural fruit sugar full of vitamins and minerals.
Chocolate Cake Smoothie
Nothing can be more good than feeding your stomach with a delicious chocolaty smoothie that is so tempting and rich and equally nutritious.
Nutrients –
- Protein – 9 g
- Carbs – 88 g
- Fat – 32 g
- Calorie – 644 kcal
Ingredients
- 1 cup milk
- 1 medium sized banana
- 1 tablespoon raw cocoa powder
- 1 tablespoon peanut butter
- 1/4 cup rolled oats
- 1 tablespoon chia seeds
- 1 scoop chocolate protein powder
- Ice cubes
Instructions
Place all the above ingredients into a blender, cover and blend until you get a smooth mix. Pour the shake into a glass, garnish it with a little cocoa powder and enjoy.
Turmeric Mango Protein Shake
Nutrients –
- Protein – 25 g
- Carbs – 62 g
- Fat – 38 g
- Fiber – 7 g
- Calorie – 365 kcal
Ingredients
- 1 scoop protein powder (your favorite flavor)
- 3/4 cup skim milk
- 1 medium sized banana – frozen
- 1/2 cup mango – frozen
- 1 tablespoon almond butter
- 1 tablespoon flaxseeds
- 1/2 teaspoon turmeric
Instructions
Mix all the ingredients together with the help of a blender to get a smooth thickening mixture. Drink it chilled and get benefits of Vitamins A and C found in mango, omega 3 fatty acids found in flaxseeds, antioxidants and anti inflammatory properties found in turmeric.
Banana Strawberry Protein Shake
With the goodness of potassium found in banana and antioxidants and fiber found in strawberries, this easy to make recipe offers good carbs to refuel your body.
Nutrients –
- Protein – 26 g
- Carbs – 31 g
- Fat – 5.2 g
- Calorie – 261 kcal
Ingredients
- 1 medium sized frozen banana
- 1/2 cup strawberries – chopped
- 1/2 cup Greek yogurt – low fat
- 1 cup milk
- 1 tablespoon peanut butter.
Instructions
Add all the ingredients along with the milk of your choice into a blender and mix well until getting the smooth mixture. Pour it into a glass and enjoy it’s goodness.
Berry Red Protein Blast
This shake is specially for those vegetarians who lack two important nutrients calcium and iron. With natural ingredients and creaminess of tofu, this post workout shake is worth a try.
Nutrients –
- Protein – 19 g
- Carbs – 41 g
- Fat – 9 g
- Fiber – 9 g
- Calorie – 298 kcal
Ingredients
- 1 medium beetroot – peeled and cooked
- 1/2 cup raspberries
- 1/2 cup apple juice
- 3/4 inch ginger – peeled
- 1 medium sized carrot
- 7 oz tofu
Instructions
Add all of the above ingredients in a blender and mix them well until you get a consistent mixture. Release the mixture into a shaker or glass. Shake well and enjoy.
Fibrous Fruit Protein Smoothie
Nutrients –
- Protein – 25.4 g
- Carbs – 49.1 g
- Fat – 1.9 g
- Calorie – 287 kcal
Ingredients
- 1 cup apple juice
- 1/2 cup wheat germ
- 1/3 tablespoon protein powder
- 1/2 frozen banana
- 3 – 4 strawberries -frozen; or
- 1/3 cup peaches; or
- 1/3 cup blueberries
Instructions
Toss all the fruits, wheat germ and protein powder into the blender and mix well until smooth. Tranfer the mix to a glass and enjoy. You can also substitute apple juice with milk if you want more creaminess and texture in your shake. Add a variety of fruits for a more fibrous version.
Super Green Super Protein Shake
This delightful post workout smoothie with literally green ingredients is loaded with protein and natural fibers and can be very helpful in gaining muscles.
Nutrients –
- Protein – 18.5 g
- Carbs – 51.5 g
- Fat – 17.5 g
- Fiber – 18.5 g
- Calorie – 415 kcal
Ingredients
- 1 medium sized sliced zucchini
- 1 green apple – chopped and de-seeded
- 1 peeled and sliced kiwi
- 1/2 ripe avocado
- 1 handful of spinach
- 1 teaspoon Matcha powder
- 1 scoop of your favorite protein powder
Instructions
Put all the ingredients into a blender and mix them well in high speed. You can also add water or almond milk for a better consistency and creaminess. Release into a tall glass and cherish this green shake.
Bahama Style Smoothie
Feel the freshness of a tropical beach while having this super cool enriching post exercise shake.
Nutrients –
- Protein – 46 g
- Carbs – 59 g
- Fat – 8 g
- Calorie – 467 kcal
Ingredients
- 1 1/2 cup pineapple – frozen
- 1/2 cup fresh orange juice
- 1/4 cup coconut milk – canned
- 1/4 cup natural pomegranate juice
- 2 scoop egg white protein powder
- 4 -5 ice cubes
Instructions
Toss all the above ingredients in a blender and blend in high speed until you get a smooth mix. Pour into a glass and relish this fruity smoothie after workout.
Coffee Date Smoothie
With soluble fiber found in dates, abundance of potassium in dates and presence of oatmeal that aids in absorbing carbs and controls blood sugar level, this post workout shake is a perfect meal replacement recipe.
Nutrients –
- Protein – 8 g
- Carbs – 45 g
- Fat – 1.5 g
- Fiber – 5 g
- Calorie – 221 kcal
Ingredients
- 1 cup coffee – chilled
- 1 packet powdered milk – non fat
- 1/2 cup skim milk
- 1/4 cup oats
- 4 pitted dates
- 1/8 teaspoon cinnamon
- 1/8 teaspoon vanilla
Instructions
In a blender, place all the ingredients and blend them in medium – high speed until you get a nice smooth mixture.
Banana Blueberry Quinoa Shake
This super easy meal replacement shake is loaded with fiber, protein and antioxidants.
Nutrients –
- Protein – 28 g
- Carbs – 149 g
- Fat – 12 g
- Fiber – 17 g
- Calorie – 752 kca
Ingredients
- 1 large banana – ripe
- 6 oz vanilla Greek yogurt – fat free
- 1/2 cup quinoa – cooked and cooled
- 2 cup blueberries – frozen
- 2 tablespoon honey
- 1 tablespoon chia seeds
- 1 tablespoon wheat germ
- 1 cup almond milk
Instructions
Place all the ingredients in a blender and blend in high speed. Pour into a glass and enjoy this excellent smoothie.
These are the 11 best recipes for a post workout shake that are filled with goodness of protein rich ingredients like Greek yogurt, tofu, protein powders and milk. With these easy to prepare smoothies and shakes, you can plan ahead to get the maximum muscle gain and make the most out of your gymming routine. So, whenever you need a super beneficial breakfast or post workout recovery snack, opt out for these nutritious recipes.