Whether you’ve finished an intense workout or just needing a quick high protein breakfast, this shake hits the spot. A good rule of thumb for exercise recovery is to make sure you put back protein and carbohydrate within 15 to 30 minutes of the end of the workout because that’s when the body is doing a lot of the replacement work. Glycogen, the stored form of carbohydrates, are being replaced in the muscles and amino acids, the building blocks of proteins, are rebuilding muscles so that you can repeat your workouts all over again the next day. It’s an amazing system of give and take, but if there’s too much take and not enough give then the body breaks down, energy is lost and you can become less resistant to infections and inflammation.
Who doesn’t love peanut butter? That would be no one. We all like to think we’re getting tons of protein with every spoonful, but the truth is, there are so many more calories for the amount of protein we get that it’s not really a great protein choice at all (unless of course you’re trying to gain weight and then it is a really good thing). Two tablespoons of peanut butter provides the same amount of protein as an ounce of string cheese for twice the calories. A friend of mine introduced me to an awesome protein product called PB2 Powdered Peanut Butter. It’s defatted and dehydrated peanut butter in powder form; perfect for protein shakes. A quarter cup offers 10 grams of protein, 2 grams sugar and 3 grams fat. That’s even more protein than that piece of string cheese I just mentioned for the same amount of calories and half the fat. It can also be mixed with water to form a paste to resemble peanut butter and then used in recipes that call for peanut butter. Very cool indeed. I find mine at Fred Meyer or Albertson’s. It can also be ordered HERE.
I start with soy milk or low-fat milk, frozen banana chunks, ice, PB2 powder and a scoop of chocolate protein whey isolate powder for an even bigger protein boost. When mixed with low-fat milk or soy milk this drink provides 21 grams of protein per serving. The milk and banana provide the carbohydrate for that perfect recovery drink you’ll look forward to every day.
One Year Ago: Monster Cookies (gluten free)
- Chocolate PB2 Banana Protein Shake
- 1 cup low-fat milk or light soy milk
- 1/4 cup PB2 powder
- 1/4 cup chocolate whey isolate protein powder
- 1 banana, sliced and frozen
- 4-5 ice cubes
- Combine all ingredients in container of electric blender. Cover and process until smooth and creamy. Pour into two cups and enjoy with a friend!
You might also enjoy: