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Smoothie Recipes. Smoothie Recipes That Are Healthy and Refreshing. Nutrition facts: 110 calories, 0g fat, 27g carbohydrate, 3g fiber, 2g protein. Peanut Butter & Banana Smoothie. Nutrition facts: 303 calories, 9g fat, 45g carbohydrate, 4g fiber, 16g protein. Banana and Kiwi Smoothie. Nutrition facts: 155 calories, 2g fat, 28g carbohydrate, 3g fiber, 7g protein. Nutrition facts: 278 calories, 7g fat, 43g carbohydrate, 7g fiber, 16g protein.
7 Delicious Protein Smoothie Recipes. Opting for a protein shake can be a convenient and tasty post-workout snack or meal replacement , but blending the same old recipe can get old! Grape-Berry Protein Smoothie. With 25 grams of protein, you’ll have plenty of energy to take on the day! Skip the ice cream and make this refreshing smoothie instead! Peachy Green Protein Smoothie. This green protein smoothie is a quick and simple way to power up for whatever’s in store for the day. The popular frozen treat gets an extra boost of protein in this healthier (and vegan!) take on the classic. Chocolate Peanut Butter Protein Smoothie. Blend one up and you’ll have over half the protein you’ll need for the day.
Because most of the studies asked participants to consume protein around exercise, researchers concluded that the meta-analysis found that timing does lead to bigger muscle gains. Aragon notes, though, that the average protein intake of the participants was low for an active person (about 0.5 grams per pound of body weight) and protein supplementation brought that intake up to maximal levels (about 0.8 grams per pound of body weight). “It may be just that consuming more protein overall is what helped—not that the supplement was timed with exercise. From the research, there’s no way to isolate that timing or total protein made the difference,” says Aragon. In fact, one 2012 review study by Mc Master University showed that muscle protein synthesis may continue for 24 to 48 hours post-workout. For the average active guy looking to be healthy and lose weight, protein timing won’t make a difference if you don’t meet other nutritional needs first, says the leading researcher and a big advocate of post-exercise feeding, Stuart Phillips, Ph. The good news: Most of us eat three or four times a day anyway—just make sure your meals are well-rounded and include protein. So if it’s more convenient, you can eat a protein-rich meal within 1 or 2 hours pre-workout and reap the benefits, notes Aragon. For general health and weight loss for active men, Aragon recommends consuming about 0.6 to 0.9 grams of protein per pound of body weight, erring on the higher side. For the guy trying to squeeze more from his workout, protein timing may help.
48 Delicious Protein Shake Recipes. Despite the good protein shakes do for our bodies, they can sometimes be a little hard to swallow-literally. Stop choking down the same plain-Jane shakes! Add some flavor and texture to your daily dose of protein powder. For each recipe, put all the ingredients into a blender and blend until your shake reaches the desired consistency. Depending on your macronutrient and caloric needs and taste preferences, you may need to tweak the recipes.
Fat gain is the least likely thing to happen, so you shouldn't have any worries about combining dextrose with your post-workout shake. The window of opportunity is small and you want those nutrients to get to your muscles fast. So you're set on the idea that a post-workout shake is necessary and you're probably going to start the routine next time you go to the gym. Many of the post-workout shakes will mix well with dextrose, so you won't have much to worry about in that regard. Based on your own mass, you'll want to shift the supplements in your post-workout shake recipe so that you're taking in the right mix. Those can save you time, but you'll gain the most benefit by mixing your own to ensure that the shake ingredients match your body needs. If you mix the right amount your body will drag that right into the muscle cells for nutrient stores. There's no chance of it being stored as fat and those healthy fats that you do take in from your shake will also provide additional fuel to aid in the rebuilding and recovery of your muscles. The protein you take in with your post-workout shake is going to be broken down extremely fast and used to repair the damaged muscle fibers, reinforcing them to improve your strength and durability. As mentioned earlier, that goes to your liver first as opposed to the muscles and does you no good. When you compare this to the other protein calc of 30 sets then you're taking in roughly 75 grams of dextrose in your post-workout shake. A post-workout shake with Dextrose can help you hit that goal of a targeted muscle density a lot faster and make your workout recovery that much more comfortable.
What you put in your body just before a workout matters quite a bit, especially if you want to get the most out of your workouts. In particular, the hour before a workout is when you should be thinking very seriously about nutrition. This is when your body needs extra fuel to keep you going for the entire workout. Here are the 3 important factors you should be thinking about when it comes to pre workout nutrition: Energy – The hour before your workout is the optimal time to get your body energized for a good workout. Amino acids are the building blocks of muscle tissue, and they contribute to muscle growth both during and after a hard workout. Okay, so now that you know the basics, I’m going to offer up a killer pre workout shake that combines all of these factors. Shakes make the perfect pre workout meal because they’re easy, healthy, and full of the protein your muscles need!
This article is a follow up to my pre-workout meal article written last week and a Q&A I did with Men’s Fitness 1 on the subject of pre and post-workout nutrition. While the world of nutrition is rife with controversy, most experts agree a proper post-workout meal can improve results versus no meal at all. The challenge is simplifying all the nuances to consider so you can eat a post-workout meal that works well for you. What are the specific benefits of a post-workout meal? After a workout, however, insulin is your friend and a proper post-workout meal can improve muscle building and increase fat loss . 3) Faster Recovery – A properly timed post-workout meal with the right nutrients can help decrease soreness in your muscles for a given amount of training. Fast digesting carbs are ideal post-workout to help maximize the insulin effect and replenish glycogen stores. Whey protein combined with a fast digesting carbohydrate in liquid form has emerged as the top post-workout meal of choice for anyone from athletes to bodybuilders to recreational exercisers. Your post-workout meal is the only meal in my opinion where a protein shake should be considered. With that said, ingesting 5 grams of creatine post-workout has been shown to help 7 and 5-10 grams of glutamine post-workout can help improve recovery 8 from a workout.
"After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy. Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories. If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Peanut butter, and 2 brown rice cakes, 215 calories. Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours. Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories. Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories. Turkey and Cheese with Apple Slices. Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories.
When weight loss is your goal, your after-workout shake should be low in calories. As a source of fluid, carbs and protein, a post-workout shake makes a good choice as long as you keep calories in check. A good workout causes you to sweat, burn energy and wear out your muscles. Within 30 minutes of completing your workout, you need to rehydrate, replenish your energy stores and provide the protein necessary for repairing and growing muscle. Even though you're trying to lose weight, you want to build muscle, so eating enough protein, including at your post-workout meal, is crucial. Be sure to count the calories from your shake in your total daily intake and try to limit your shake to no more than 300 calories. You want a healthy mix of both carbs and protein to get the most benefits. Ideally, your post-workout shake should contain about 3 grams of carbs for every 1 gram of protein, according to the Academy of Nutrition and Dietetics. You also want your shake to be low in fat to help keep calories low and limit stomach discomfort. Read the label to make sure it provides the right amount of calories, carbs and protein. One cup of low-fat chocolate milk has 180 calories, 8 grams of protein and 31 grams of carbs. To whip up your own healthy milkshake, blend a cup of nonfat milk with a small banana and 1 tablespoon of peanut butter for 270-calorie shake with 16 grams of protein and 42 grams of carbs. Greek yogurt is high in protein and makes a good base for a post-workout smoothie, too. Blend a 6-ounce container of plain nonfat Greek yogurt with 1 cup of blueberries and 1/2 cup of 100-percent orange juice to make a thick, satisfying shake with 245 calories, 18 grams of protein and 42 grams of carbs. No matter what flavor of after-workout shake you mix up, be sure to count the calories in your daily total.
The Long & Lean Green Smoothie. If you are on the quest to lose a few extra pounds with fitness, plan your snacks or meals around your workouts. This is not how you lose the last 5! The Long and Lean smoothie recipe is my go to snack and perfect for after your favorite workout. Your body will reward you with long and lean muscles if you train right. The Long & Lean Smoothie (Make 1 serving, Prep Time:
Nutrition: 228 calories, 7.5 g fat, 1.3 g saturated fat, 23 g carbs, 5 g fiber, 11 g sugar, 16 g protein. Nutrition: 212 calories, 0 g fat, 0 g sat fat, 17 g carbs, 0.7 g fiber, 7 g sugar, 42 g protein. Nutrition: 280 calories, 14 g fat, 1 g saturated fat, 39 g carbs, 9 g fiber, 17 g sugar, 7.5 g protein. Nutrition: 320 calories, 9 g fat, 1.8 g saturated fat, 6.5 g fiber, 37 g sugar, 9 g protein. Nutrition: 235 calories, 0 g fat, 0 g sat fat, 12 g carbs, 1.2 g fiber, 14 g sugar, 42 g protein. Nutrition: 280 calories, 4.9 g fat (2.3 g sat fat), 3.3 g fiber, 35.9 g sugar, 10.6 g protein. Nutrition: 346 calories, 19.2 g fat (4.2 g sat fat), 7.8 g fiber, 19.9 g sugar, 11.1 g protein. Nutrition: 585 calories, 37.8 g fat (4.1 g sat fat), 7.0 g fiber, 26.6 g sugar, 18.6 g protein. Nutrition: 437 calories, 19.5 g fat (4.4 g sat fat), 11 g fiber, 34.7 g sugar, 12.4 g protein. Nutrition: 307 calories, 20.2 g fat (2 g sat fat), 6.9 g fiber, 12.6 g sugar, 9.3 g protein. Nutrition: 130 calories, 2 g fat, 15 g carbs, 4 g fiber, 8 g sugar, 16 g protein.
Unlike a car engine that stops burning through gas once you turn off the ignition, your body keeps moving, repairing, and replenishing long after you’ve left the gym. If you don’t follow up your workout with the right intake of macronutrients , your body can’t stop the breakdown of muscle proteins and begin refueling itself, according to fitness and nutrition scientist Cassandra Forsythe-Pribanic, Ph. Carbohydrates are the most efficient way to fill up your tank. If you go low-carb for your post-workout meal, your glycogen-depleted body may actually break down muscle tissue to fuel itself, says Jim White, RD, American College of Sports Medicine fitness instructor and spokesperson for the Academy of Nutrition and Dietetics. And while healthy fats are key to overall nutrition when you’re hitting the gym, you shouldn’t try to hit your allotment of fat grams in your post-workout grub. Now that you know the nutrients you need, here are 12 post-workout smoothies that will help you get them.
This simple to make protein shake is so quick and easy but contains some great ingredients that will really give you an energy boost after your workout. We have listed the ingredients you will need below the video and provided some information on why the Almond milk used in the recipe makes a great choice in a post-workout shake like this one. 1 scoop of vegan organic brown rice protein powder (perfect fit) or the protein powder of your choice. If you have a fairly powerful blender, take advantage of the frozen packs of spinach from the freezer aisle in your grocery store. To your blender container, add the almond milk followed by one scoop of your chosen protein powder. An eight ounce serving of unsweetened almond milk as used in the recipe above will supply just 60 calories. In addition, the type of sugars in almond milk are easily used for energy, making them perfect for a post-workout pick me up! For women in particular, Almond milk makes a great choice because just one serving contains a good percentage of the recommended daily intake (RDA) of calcium and vitamin D which are both vital for bone health. The magnesium in Almond milk is very important for bone health because it helps the body to absorb the calcium.
You pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage. The rest should be carbs, and don't forget a small amount of fat, Edison advises.
Fresh Fig & Banana Smoothie (Gluten-Free & Vegan) Fresh fig and banana vegan smoothie. Banana fig smoothie. Coconut Vanilla Matcha Smoothie with banana and pineapple! Coconut Matcha Smoothie with banana and pineapple. Beets and Berries Smoothie. Beet Smoothie Recipe, Beets Smoothie, Carrot Smoothie, Smoothie With Beet, Healthy Smoothie, Juice Smoothie, Smoothies Juice. Beets and Berries Smoothie - Banana, beet, strawberries. Red Beet Vitamix Smoothie Recipe and 10 Benefits of Beets. ☆★• Pumpkin Gingerbread Smoothie Recipe! Pumpkin Gingerbread Smoothie.
So when I asked her to share her favorite pre-workout snack to keep her energy up for the first of several workouts of the day, she offered up a simple protein smoothie that satisfies her sweet cravings and keeps her full until her post-workout breakfast. The recipe makes one large smoothie serving and is incredibly delicious. Since the smoothie recipe calls for vanilla almond milk and vanilla protein powder, it can be pretty sweet depending on what brand you use, so you may want to omit the Stevia drops or other added sweeteners. The amount of calories and protein your smoothie contains depends on which brand of protein powder you use. The protein powder I used contains 70 calories and 15 grams of protein; see the smoothie's nutritional info with this protein powder below.
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2 scoops Vanilla Whey Powder. 1 scoop Vanilla Whey Powder. Orange Vanilla Shake. 1.2 cup of ice cubes. 1/2 cup ice cubes. 2 scoops vanilla protein. 1 Packet Vanilla Whey Powder. 4 scoops vanilla Whey Powder. 3 scoops Whey Powder Vanilla. 2-3 scoops Vanilla low carb Whey Powder. 2 scoops Vanilla Whey Powder (carb-free) 2-3 scoops Vanilla Whey Powder. 1/2 cup vanilla yogurt (or frozen vanilla yogurt)
Protein Shakes Before or After a Workout for Weight Loss? Protein shakes can be used before exercise for energy during your workouts and after exercise as part of your recovery. When you consume a protein shake can help optimize your workout to burn more calories and maintain muscle mass. You can have the protein shake before exercise as long as you don’t eat too close to your workout. A protein shake consumed right before your workout may cause you to experience stomach discomfort during exercise. Instead, you can have the protein shake as part of a meal two to four hours before your workout. The advantage of consuming protein after exercise is that the nutrient will help aid in the repair and recovery of your muscles. The type of exercise you do will affect whether or not you need a protein shake for your workout.
Post Workout Protein Smoothie Recipe. Protein Smoothies. There’s nothing like a filling and satisfying smoothie after a good workout to provide your body with the fuel it needs to recovery and rebuild. I recommend that you use your favorite protein powder in many recipes and can’t emphasize enough the importance of using a high quality protein powder. Here’s my favorite post workout smoothie recipe that’s high in protein and tastes great. 1 serving of your favorite protein powder.
Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries. Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds. Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw . For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries. Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper. Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top. Monkey around with 1 medium banana , 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce! One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
Herbalife Shake Recipes 2015 – The Comprehensive User’s Guide to Herbalife Shakes. If you want to lose your weight by using healthy method, then you should add your own tasty ingredients to Herbalife Shakes. Herbalife Shake Recipes – Why Should You Make Yourself? Herbalife Shake Recipes provides you a chance to tailor them to your desires. If you want to lose your weight in short span of time, then you can use two of your favorite recipes per day as food replacements. If want to maintain your body, you may use only 1 shake a day instead of one meal. If you have tried all the methods to lose your weight without getting desired results, then you need to try the Herbalife shake recipes so that you won’t get tired of them. It is an amazing way to lose weight as long as you follow the correct Herbalife shake recipes! The basic principal behind this shake is that it contains all vitamins and minerals that you need in your single meal. Top 15 Herbalife Shake Recipes. Then you should try these amazing Herbalife shake recipes to lose your weight without depriving yourself.
Pass the Protein Shake: Digging into Pre- and Post-Workout Nutrition. Are you like I was - a bit confused about what to eat before and after a workout? Read on for some best practices when it comes to fueling your body before and after training. You must eat protein and carbohydrates before and after or suffer the consequences. Keep in mind that the primary goals of pre- and post-workout nutrition are to: Here’s the rub: Remember, pre- and post-workout nutrition isn't a one-size-fits-all scenario. He has put together a series of sensible and evidenced-based guidelines for estimating the best approach to eating before, during, and after a workout. Protein, while useful for minimizing protein loss, is not as essential in the moment for these athletes, and therefore is not as emphasized as carbohydrates in the context of nutrient timing. Top Macronutrient: Protein for optimizing muscle recovery and growth and minimizing muscle damage. Therefore, protein is important for supporting strength and muscle growth while minimizing muscle damage and loss. Using the carbohydrate and protein guidelines above can be effective for supporting the recovery from training, but they're always secondary to meeting your overall calorie and macronutrient guidelines.
Quick, Easy & Effective Post Workout Shakes. You need food post workout for muscle recovery & rehydration. Post workout shakes can take care of all of that. Why Post Workout Shakes? Easier is taking a shake with you & drinking it post workout. Ingredients for Post Workout Shakes. Oats. Get as much carbs out of oats as you get out of whey. How to Make Post Workout Shakes. The whey won’t stick at the bottom of your shaker if you add water first. Add Whey & Oats. Add quick oats. Quick oats. Instant & rolled oats are too thick for shakes unless you grind them. Water first so the whey doesn’t stick at the bottom.
13 Quick and Easy Protein Shake Recipes. Protein Shake Recipes. Key Lime Pie Protein Shake (27.5 g protein) Mocha Protein Shake (28 g protein) White Chocolate Raspberry Protein Shake (28 g protein) Chocolate Peanut Butter Protein Shake (32 g protein) Black Forest Protein Shake (29 g protein) Mango Lassi Protein Shake (18 g protein) Peachy Green Protein Shake (33 g protein) Orange Creamsicle Protein Shake (29 g protein) Protein Frosty Shake (26 g protein) Banana-Oat Protein Shake (30 g protein) Papaya Ginger Shake (8 g protein) Grape-Berry Protein Shake (25 g protein) Mango Blueberry Protein Shake (29 g protein)
If you want to reduce your calorie intake during the day, the worst place to take away the calories is right after a workout because it’s during this time that your metabolism is running fastest. You have about a one-hour window immediately after the workout is finished to provide your body with quality sources of protein and carbohydrates to kick-start the repair and building process. But the opposite is true: If you want to reduce your calorie intake during the day, the worst place to take away the calories is right after a workout because it’s during this time that your metabolism is running fastest — so fat gain is least likely. Below you’ll find the steps you need to take to create the perfect post-workout shake to build muscle. The protein you take in right after a weight-lifting workout will quickly get broken down by the body and used to help repair the muscle fibers so you can grow stronger. Many studies have demonstrated that supplementing with whey protein powder immediately following a resistance-training workout will increase the performance gains you get from that workout. For the average weight-lifting workout consisting of between 20 and 30 sets, you’re going to need approximately 50 grams of protein, which equates to two scoops of your whey protein powder. To your protein, add five grams of creatine powder to help replenish the creatine stores in the body that have just been used up. In order to get the best results, you should aim to take a fast-acting carbohydrate right after the workout, and then follow that with a slower carbohydrate in the hour afterward.
The perfect homemade protein shake. Athletes and exercise junkies have gone mad for protein shakes and supplements over the past few years, with sales expected to reach £8bn over the next five years worldwide. The science behind muscle gains after a workout is this: when you put a lot of pressure on your muscles, your muscle fibres tear and break. Our muscles need protein to grow and repair so, to repair the damage done during exercise, we need protein. In the UK we easily get enough protein from our diets, and on average we exceed the recommended daily amount, which is 55g and 45g for men and women respectively – or more specifically around 0.8g per kg body weight every day. In fact, excess protein intake puts pressure on the kidneys and liver, which can have health implications. More important than the amount of protein is the timing. You have a window of about two hours to aid muscle recovery, so this is the time to get the protein in! My favourite is this banana, peanut butter and chia seed smoothie, the recipe for which is below. Chia seeds have been dubbed “the runner’s food” because of their ability soak up to 10 times their weight in water, so they’re great for hydration, as well as being high in protein and packed with other nutrients.
To maximize muscle glycogen resynthesis in the post-workout period , you will want to add five grams of carbohydrates for every two working sets performed. Using our illustration of a workout consisting of 20 to 30 sets, this means you’re taking in 50 to 75 grams of dextrose. Keep in mind that if you are looking to build more muscle mass , you can go higher with this intake to boost your calories and encourage building of lean tissue. You will be most anabolic in the time right after your workout, so making use of this by placing a large portion of calories at this time is a very smart move. If you want to maximize the results you get from your workout, the post-workout shake cannot be skipped.
Don’t forget the importance of fueling and refueling your body . Post-workout shakes are one option for quickly giving your body the calories, carbs, protein, and electrolytes it needs, when it needs them most. Deciphering the world of additives, supplements, fortifiers, and protein powders can be a daunting task, so keep your shakes simple (and natural!) with these top ingredients. Carbs and Protein for Maximum Recovery. The verdict is out: the speediest recovery comes from a combination of carbohydrates and protein (ideally in a ratio of 4:1, and 30 minutes to an hour post-workout). Fresh or Frozen Fruit: Add your favorite fresh or frozen fruit to the blender for fast-acting carbohydrates, flavor, and color. When using fruit like apples, pears and peaches, keep the skin on for added fiber. One handful will add about 20 grams of carbs and 3 grams of protein. Multiple studies show that low-fat chocolate milk provides the perfect mix of protein and carbs, leading to optimal recovery. Greek Yogurt: Just like cottage cheese, Greek yogurt will result in a creamy drink and an added 12 grams of protein. Also remember that the best recovery comes from a well-balanced, nutritious diet, hydration and sleep.