Post Workout Protein Shake Recipe — Mixed Berry

 

Post Workout Protein Shake Recipe — Mixed Berry

If you don’t want to ruin the efforts of your workout sessions, you would need to ingest a powerful snack to maximize your workout. Introducing you to the Berry protein shake, made for post-workout training. The fusion of key ingredients in the berry shakes also helps in muscle recovery, making it an ideal choice among gym freaks.

Below are the timings and recipes for a berry shake. Trust me! It’s pretty simple to prepare with easy instructions to follow.

What’s The Best Time to Drink a Berry Protein Shake?

There is no bad moment to consume a smoothie. As smoothies are loaded with essential ingredients, gulping them any time of the day can help nourish your muscles.

• Magic Window is True to Some Extent

According to some veterans in this field, consuming protein right after the workout within 20 minutes is conducive to muscle strength. On the contrary, a study raised an objection, and they say intaking protein within 1 hour is more suitable.

What do you conclude from this? 

The effects of protein for post-workout exercise are higher, and it reduces correspondingly with time. However, it doesn’t mean the magic window shuts down after 1 hour. Therefore, it is advisable to consume protein shakes immediately after a workout regimen.

• Protein Intake Plays a Vital Role

Timings are not what matters the most, but protein intake outweighs this factor. Protein timing won’t affect a person who is energetic and healthy enough. As long as he is meeting the nutritional standards, everything is fine.

A good rule of thumb is to focus more on ceaseless workout sessions and consume sufficient protein each day. That said, it is instructed to keep protein intake around 80mg in a day.

• Before Workout

There is no significant difference whether you prefer it pre or post-workout. However, the amino acids, insulin levels, and protein synthesis elevated for one to three hours after nutrition.

What’s interesting? The blood levels then take 6 hours to get back to the benchmark, and that’s a big window. As a result, chugging protein shakes before resistance training can help tweak your gym performance by scaling up burned calories and rebuilding lean muscles.

Mixed Berry Protein Shake

Here’s a guide to an easy-to-make mixed berry smoothie, a high-powered post-workout shake.

Difficulty Level:

• Easy

Prepare Time:

• Approx 5 minutes

Cook Time:

• 1 minute

Servings:

• 2 persons

What ingredients do you need?

• 1 cup(250 ml) canned coconut milk or almond milk.
• 1 or ½ cup frozen mixed blueberries or raspberries.
• ¾ cup of Greek yogurt.
• 1 sliced banana.
• 1 or 2 kale leaves.
• 2 tablespoons of low-carb protein powder(Vanilla/Chocolate) or honey.

Topping(Optional):

• Strawberries
• Granola

Drill:

• Pour over all the ingredients into the blender except milk.
• Keep dropping milk 1/4th cup, noticing the smoothie’s thickness.
• Let it blend for 45–60 seconds for a smooth mixture.
• Add on the toppings, truly based on your preferences.

How to Make Shake Better with Frozen Fruits?

If you would like to add some spice to your mixed berry protein shake, add frozen fruits. Frozen fruits make the smoothie too slushy and optimize you on a hot sunny day.

However, if you’re low on frozen fruits, adding ice cubes to the blend would work too. Keeping in mind, if you don’t mix ice and fruit simultaneously, the smoothie won’t be frosty enough, and you’ll end up chewing chunks of ice, which may aggravate you.