So, you’ve just had a great workout at Club 16 Trevor Linden Fitness. Don’t let that hard work go to waste! After a workout, your muscles are starving for protein. Protein is imperative after a workout, and since it is important to consume it shortly after your workout, a protein shake is a convenient choice – especially for someone whose life is always on-the-go. Here are 7 things you should put in your post-workout protein shake (in addition to the protein powder itself) that make for the perfect post-workout shake:
1. Orange Juice
After a workout, it is necessary to replenish your electrolytes. Orange juice contains potassium which is an important electrolyte. It also contains vitamin C, an essential vitamin for the hard-working body and good for repairing tissue.
2. Bananas
Bananas are high in potassium as well, but they also contain fast-acting carbs which you need after a workout to restore your body’s glycogen levels. Bananas are also quite filling and add a great sweet taste to any protein shake.
3. Ginger
Ginger is an anti-inflammatory food which reduces muscle pain, swelling and joint stiffness. It has a soothing effect, to help your body and mind calm down after a workout. Ginger will also add a nice fresh flavor to your shake.
4. Blueberries
Blueberries are great for a post-workout recovery meal because they are high in antioxidants. Put a generous amount of blueberries in your shake for a beneficial antioxidant boost.
5. Greek Yogurt
Greek yogurt adds extra protein to your shake, but an added bonus is the creamy and delicious texture it adds to your shake. Even a low-fat greek yogurt will still give your shake that added indulgence.
6. Chia Seeds
Chia seeds have impressive nutritional value. They contain all eight amino acids as well as iron, calcium, potassium, protein and fiber. They also contain omega 3s which contribute to rebuilding your muscles due to their anti-inflammatory qualities. According to bodybuilding.com, a small 2 tbsp serving of chia seeds offers:
o Twice the iron and magnesium of a cup of spinach
o As much calcium as a half-cup of milk
o As much potassium as a third of a banana
o More than twice the fiber of a cup of oatmeal
o Five times the omega-3 content of a ¼ cup serving of walnuts
