Getting the right fuel to your body before, during, and after a long workout is one of the keys to improving performance and reaching your fitness goals. This is especially true for the post-workout recovery period.
This recovery period is when the body heals and gets ready for the next workout. Here are the key steps to recovering and seeing gains.
- Rehydrate with both fluids and electrolytes.
- Replenish depleted glycogen with carbohydrate-rich snacks.
- Get protein to help repair the muscle fibers that have been damaged during exercise, and start building new muscle tissues.
One of the most efficient and versatile ways to give your body the post-workout nutrients it needs is with an exercise shake.
Here are some ideas for exercise shake recipes for long workouts.
Exercise Shake Recipes for Long Workouts
For each of these recipes, simply place all of the ingredients in a blender, blend until smooth, and enjoy!
Chocolate Banana Berry Shake
- 1 cup chocolate almond milk
- 1 cup plain almond milk
- ½ frozen banana
- ¾ cup frozen mixed berries
- 1 tablespoon peanut butter
- 1 scoop of your preferred protein powder (optional)
Recovery Citrus Shake
- ½ carrot, peeled and sliced
- ½ orange, peeled and chopped
- ¼ cantaloupe, peeled and chopped
- 1 scoop whey protein powder
- ½ cup cashew nut milk (or your preferred nut milk)
- ¼ cup water
- Handful of ice
Muscle Mass Building Shake
- 20 grams dark chocolate (85% cocoa)
- ½ cup coconut milk
- 25 grams whey protein isolate (or your preferred protein powder)
- Pinch of cinnamon
- 1 banana
- ½ cup porridge oats, soaked in ½ cup of water for 5-10 minutes
For all of these exercise shake recipes and more, you can add a nutritional boost with these protein powder blends from NuMedica, Klean Athlete, and Thorne Research.
Total Vegan by NuMedica
Total Vegan from NuMedica is a revolutionary plant protein supplement blend featuring five well-tolerated, vegan protein sources: yellow pea, rice, hemp, chia, and cranberry. Pea and rice protein provide essential amino acids, specifically cysteine, lysine, and methionine. Edestin (found in hemp protein) can stimulate antibody production; chia protein promotes endurance, hydration, and a sense of fullness; and cranberry fruit protein has urinary tract and antioxidant benefits. Total Vegan packs a whopping 24 grams of protein per serving, a 4:1 protein to carbs ratio, and comes in chocolate, mocha, or natural vanilla.
Klean Isolate Whey Protein by Klean Athlete
Klean Isolate Whey Protein from Klean Athlete is formulated for athletes who are looking for additional amino acids for muscle integrity. Each serving of Klean Isolate provides 20 grams of pure whey protein isolate to boost supplies of essential amino acids, which play important roles to play in many of your body’s metabolic and physiologic systems. This is especially important for athletes who want to support the body’s process of rebuilding the skeletal muscle that breaks down during workouts. Klean Athlete’s Whey Protein isolate also contains sodium and potassium, naturally occurring electrolytes that will help replenish hydration lost during activity. And Klean Isolate Whey Protein is completely free of artificial flavoring or sweetener.
VeganPro Complex by Thorne Research
VeganPro Complex from Thorne Research is an innovative protein blend with omega-3’s, vitamin B12, and a complete amino acid profile. This unique blend not only provides 20 grams of sustainably sourced vegan protein per serving, but it also contains algae-derived omega-3 fatty acids; a complete profile of all the essential amino acids; a unique immune-supporting mushroom blend; and a complete multi-vitamin/mineral complex. This unique combination of nutritional benefits makes VeganPro Complex an ideal nutritional solution for vegans, vegetarians, or any individuals interested in a sustainable, healthy protein option.
What’s your go-to exercise shake recipe for long workouts?