The ins and outs of protein shakes
by Bexi Wood in Nutrition
This recipe is for a chocolate, peanut butter and banana protein shake. This is my absolute go to shake which i will have everyday! Tastes just like a milkshake and is low in calories and high in protein.
Protein shakes aren’t for everyone and it took me many years to try a combination on ingredients to stomach a nice tasting protein shake. Heads up protein powder and just water is pretty disgusting!
There are many myths about protein shakes and that they have to be drank at a certain time around your workout. A protein shake is literally the equivalent to eating a chicken breast. Protein shakes are only there as a quick and easy way to get your protein intake in.
You can drink your shake at any time of the day! It is common for people to have their shake after their workout as once you’ve finished your workout you should eat something high in protein and carbs to help with recovery in your energy levels and muscle restoration. Something such as chicken veg and rice is an ideal post workout meal but you can substitute for a protein shake if you’re pushed for time or just want something quick and easy to help refuel.
Even on your rest days you can still have a protein shake! You don’t have to do a workout to earn your protein shake. As mentioned before its literally the same as eating a chicken breast and is mainly there to help your reach your daily protein intake, and this is important to do everyday not just on the days you’re training.
Protein shakes have developed so much over the past few years and there are now so many different types of protein suitable for everyone including vegan, gluten free, dairy free etc. So try a couple of different types of protein to find the one which works the best for you.
Protein shakes are suitable for all goal types. Such as weight loss, muscle growth. With the different types of protein out there you can use one suitable for your goal such as Impact Diet Whey for weight loss and Extreme gainer for weight gain.
It’s good to try different brands of protein as there’s so many out there, however because of this you want to make sure it is an established brand and always check the ingredients and nutritional information. Some of my top brands are: My Protein (one of the most affordable and popular), Maxi Muscle, PHD, Women’s Best.
1 Scoop of protein will usually give you around 20 grams of protein depending on the type. Also protein bars/snacks are pretty much the same as shakes and are ideal for a high protein snack throughout the day. My go to bar is Fulfil salted caramel and chocolate. Also pre-made protein shakes are available in most supermarkets and are perfect if your on the go, however can become expensive over time.
My protein shake recipe:
Ingredients:
1 scoop of chocolate Whey protein ( I use My Protein Impact Diet Whey)
1 half banana
1 TBSP peanut butter (any kind)
150ml milk (any kind e.g. semi skimmed, almond etc)
150ml water
a couple of ice cubes
Calories 308 protein 24 grams
Step 1: Add 150ml water to cup with 150ml of milk totalling 300ml of liquid. (always put liquid in before powder so it mixes better).
Step 2: Add in 1 scoop of chocolate flavour protein with half a banana chopped up and 1 TBSP of peanut butter.
Step 3: Add a couple of ice cubes, blend together and enjoy!