Protein-Packed Shakes

Make the Perfect Post-Workout Smoothie, 3 Ways


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How To Make The Perfect Post-Workout Smoothie

After a workout, it’s important to have a recovery routine that’s just as thoughtful as the exercise regimen, especially if you want to do something active the next day. As a topical treatment, ice helps with the swelling, and therefore the pain, but drinking a shake with a combination of protein and carbs can also expedite recovery. There’s some debate about the amount of protein needed and about the ratio of carbs to protein that should go into a shake — and all of that will depend on what type of athlete you are and how much you weigh — but as a rule you’ll be less sore the next day if you hit the protein within 30 minutes of a hard workout. We asked Shom Chowdhury, founder of NYC’s Indie Fresh at Gotham West Market — a store and takeout spot that specializes in nutritious food without gluten, dairy and excess sugar — how to make three delicious post-workout smoothies: one for the morning, one for the afternoon and one for the evening.


Coffee and Almond Butter Smoothie

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It’s breakfast and coffee in the same cup. In the morning, coffee is a must. So this smoothie will give that recovery and caffeine kick. “What I like about this drink is that it’s a meal, breakfast drink and mid-afternoon snack all in one,” says Chowdhury. “Can’t beat that.”
Ingredients:
Makes: one 16-ounce smoothie
1 1/4 ounces almond butter
1 ounce almond milk
4 ounces coconut water
1 date
1/2 banana
1/3 ounce cocoa nibs
1 ounce Aloha protein*
1/2 ounce granola
8 ounces cold-brew coffee

*Aloha is a brand of natural plant-based protein, which can come from hemp seeds, pumpkin seeds and peas. Chowdhury says you can any form of plant-based or whey protein in this recipe.

Preparation: Put all ingredients into a blender, mix to desired thickness (30-90 seconds) and enjoy.

Blueberry Cayenne Smoothie

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The no-need-to-eat-lunch drink. “We wanted to develop a smoothie with absorbable protein that tasted good and could legitimately replace a meal,” says Chowdhury. People go crazy about calories. Too little leaves them wanting more. And too many will tire you out. This smoothie consists of a lean-form protein, and is packed with vitamins and other supplements. Its blueberries are a natural sweetener, says Chowdhury, and cayenne is a guaranteed energy boost. It’s the perfect smoothie to hold you off until dinner.

Ingredients:
Makes: one 16-ounce smoothie
1 ounce whey protein
1/4 ounce Aloha protein
1 drop cayenne extract
4 ounces blueberries (or one handful)
1 pinch ground cinnamon
1 whole banana
4 ounces coconut water
1 1/2 ounces almond milk
1/4 ounce of granola
1 1/2 ounces almond butter
1 1/2 ounces cold-pressed ginger juice
1/3 ounce of maple syrup

Preparation: Put all ingredients into a blender, mix to desired thickness (30-90 seconds) and enjoy.

Avocado Mango Matcha Smoothie

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A green drink, for dessert? “For a shake on the go that doesn’t make you feel like you have to run 10 miles, this is my favorite,” says Chowdhury. Avocados are known to be a source of good fat, a better source of potassium than bananas, and great for post-workout hydration and cramp prevention, says Chowdhury. This smoothie uses a light protein, so it won’t fill you up. And it’s sweet, exactly what you want at the end of a day.

Ingredients:
Makes: one 16-ounce smoothie
9 ounces coconut water
1 3/4 ounces of coconut milk
1/2 avocado
5 ounces sliced mango
2/5 ounce matcha powder
1 ounce spinach
1 ounce Aloha protein

Preparation: Put all ingredients into a blender, mix to desired thickness (30-90 seconds) and enjoy.

A Guide to All-Natural Protein Powders

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When it comes to staying healthy and getting the protein you need, all-natural protein powders are the safest way to go. Read the Story