Protein Shake Recipe to Support Muscle Repair

Repair Muscles quickly with a Protein Shake!

After a heavy workout, your muscles need that extra help to recover faster. Protein shakes make that possible by helping build and recover muscles much faster than normal. Muscles require proteins for these essential functions. And although normal food contains protein, shakes have a higher dosage per serving. Muscle starts building up during the recovery period, but without proteins, you will not be able to build that highly toned muscular structure no matter how much time you spend working out.

The Significance of Proteins

Protein is found in almost all foods. It’s especially prevalent in meat, eggs, poultry and fish. It’s a natural part of your everyday food intake. But if you’re looking to build up your body and strengthen those muscles, you will need much more protein than usual. Besides helping bulk up, proteins strengthen the immune system and help create essential hormones and enzymes. In the absence of an adequate amount of proteins, the body’s metabolism will be affected as cell recovery and maintenance will slow down.

[Read: Healthy Foods That Support Muscle Repair]


Protein shakes should only be consumed as supplements to your existing diet. The shakes contain high doses of proteins. They are usually taken before and after workouts and before going to bed. If you replace regular meals with supplements like protein shakes, this will adversely affect your workouts, leading to loss in muscle mass and normal metabolic functioning.

The most preferred time for having a protein shake is just after an intense workout, usually within 30 minutes. This will help repair any muscular tears faster than usual for better muscle growth.

There are many different types of protein shakes available nowadays. Whey protein, which is considered to be a “complete” protein, is one of the most popular ones. It contains all essential and non-essential amino acids. Derived when making cheese from milk, there are 3 types of whey protein: concentrate with 30-90% protein by weight, isolate with more than 90% protein, and hydrolysate, which is digested the fastest.

Other proteins include milk protein which has glutamine and casomorphin, soy protein which is a type of phytoestrogen, egg-white protein, and hemp seeds. There is also rice protein, which is allergen free and easily digestible. It is commonly combined with pea protein powder to increase the density of amino acids.

How Much Protein?

The measurement that is commonly used is one gram of protein shake taken every day for each pound of body weight. You have to take enough proteins to make sure muscle recovery is quicker and build ups are larger.

Protein shakes bought from supermarkets can taste bland. So instead of having the same one every day, try making your own shake like in the recipe given below. Besides, commercial shakes might be packed with high amounts of sugar and be low on actual proteins.

[Read: Benefits of Protein Shakes Before a Workout]

Shake Recipe

Use fruit to add flavourCombine a scoop of whey protein powder with half a cup of plain yoghurt and another half cup of 2 percent milk or nut milk. Blend them well. Then, add your favorite fruits. Cut them into small chunks and measure enough for one and a half cups. Next, add the veggies. Choose from spinach, parsley, carrots, cucumbers and beets. Choose one or two of these and chop them roughly. Next add one to two tablespoons of peanut or almond butter for a thick texture and, of course, to increase the amount of nutrients. The next step is to add a quarter teaspoon of turmeric or green tea powder. These are wonderful antioxidants. Finally, add a half teaspoon of vanilla extract or honey for the flavor and blend everything together with half a cup of ice or water.

Like exercise routines and diet, the right protein shake for you depends on your body type. So consult your trainer before starting a course. Include protein shakes in your exercise routine to help sculpt your dream body fast.

Photo Credit: tomoswyn