Wondering how to make a more complete post-workout protein shake? Read on.
If you’re interested in getting in on the post-workout protein shake trend, you’ve come to the right place. We’re slightly obsessed with protein shakes. After all, post-workout protein shakes are the drinks that inspired us to invent the BlenderBall® wire whisk and create the BlenderBottle brand. We have a thing or two to say about what makes an excellent shake.
Ingredients for Your Post-Workout Protein Shake
The essential ingredients to include in any post-workout protein shake can be broken down into categories: protein supplements, liquids, nutritional supplements, textures, and flavors.
Protein is what distinguishes your shake from a standard smoothie. You’ll want to use a high-quality protein source, and the one that you choose depends on a number of factors. Do you want a fast-acting protein such as whey, or a slow-release protein like casein? Do you have dietary restrictions that point you toward a plant-based protein like soy or pea? If you’re new to protein powders and don’t know which type to choose, download our free e-book, The Ultimate Starter Guide to Protein, where you’ll learn everything you need to know.
Most protein shakes rely on protein powder as the main protein source, but keep in mind that ingredients like Greek yogurt, milk, eggs, nut butters, and powdered peanut butter also provide protein.
You’ll need a liquid to form the base of your post-workout protein shake. The choice depends on your personal preference, the flavor you hope to achieve, and any dietary restrictions you might have. Common options include:
- Dairy Milk
- Soy Milk
- Almond Milk
- Cashew Nut Milk
- Coconut Milk
- Coconut Water
- Fruit Juice
You may want to include additional nutritional supplements in your post-workout protein shake, along with the protein source. Whether to aid muscle building, improve digestion, or give an antioxidant boost, there are plenty of add-ins that can increase the nutritional profile of your shake. Consider these:
- Ground Flaxseed or Flaxseed Oil
- Liquid Minerals
- Green Powders (spirulina, chlorella, kale, green tea)
- Fish Oil
- Chia Seeds
Another important component of your post-workout protein shake is texture. If you stick to the basics and use only protein powder and water, your shake will be on the thin side. If you prefer a thicker shake, there are ample ways to add texture, such as:
Finally, we come to flavor. A post-workout protein shake isn’t any good unless you enjoy the taste. Many protein powders have excellent flavors on their own or mixed with whatever liquid you choose. But if you crave something different, there are endless ways to create flavor combos you’ll love. Here are some ideas to add specific flavors or sweeten a basic shake:
- Cocoa Powder
- Maple Syrup
- Flavored Extract (coconut, almond, peppermint, vanilla)
- Instant Coffee
- Flavored Yogurt
- Flavored Pudding Mix
Now that you know the essential ingredients for your post-workout protein shake, there’s only one thing more you need: a BlenderBottle® protein shaker. We have a wide array of styles, colors, and creative designs to suit your personality and needs. We even have a Color of the Month Club if you want a fresh look every month. And with our patented mixing system—using the BlenderBall® wire whisk, found only in BlenderBottle® brand shakers—you’ll whip up the smoothest protein shakes imaginable, no matter which ingredients you choose.
Not sure where to start? Try one of our delicious post-workout protein shake recipes.