Five awesome protein shakes Vol.2*

Wednesday, 17 February 2016, By Adam Lewinski

Ice Breakfast Shake

250ml A2 milk skim

30g Vision whey protein powder chocolate

125g Banana edible portion only

1 Handful of ice

CHO: 40g

PRO: 33g

FAT: 2.5g

Cinnamon Roll Shake

250ml Water

30g Vision whey protein powder vanilla

5g tsp cinnamon

5g vanilla extract

1 Handful of ice

CHO: 3.0g 

PRO: 23.5g 

FAT:  2.1g

Strawberry Nut Shake

250ml Water

30g Vision whey protein powder vanilla

100g Chobani Greek Yoghurt Strawberry

100g Strawberries

15g Macadamia nuts

CHO: 20.2g 

PRO: 33.5g 

FAT: 13.7g

Bad Girl Shake

250ml A2 skim milk

30g Vision whey protein powder chocolate

30g Coles Simply Less Dark Chocolate Peppermint

1 Handful of ice

CHO:  18.3g 

PRO:  32.2g
FAT:  8.8g

Chocolate Coffee 

250ml A2 
skim milk
30g Vision whey protein powder chocolate

20g Instant coffee

1 Handful of ice

CHO:  3.0g 

PRO:  23.5g 

FAT:  2.1g 

The consumption of protein (either through natural sources or supplementation) is a common strategy used by everyday fitness enthusiasts and sports athletes in and around their training sessions to facilitate muscle repair and remodelling. This strategy is employed to enhance post-exercise hypertrophy, strength-based adaptations and tissue repair (Schoenfeld, Aragon and Krieger, 2013). 

Protein (and to a greater extent amino acids) is a critical nutrient which is required for optimal protein synthesis, however, debate still exists whether the ingestion of protein either immediately after exercise or throughout a given day as part of an individual's daily macronutrient goal provides the best effect to improve strength, hypertrophy and repair in the human body (Schoenfeld, Aragon and Krieger, 2013).

Regardless, protein shakes using natural ingredients or off-the-shelf supplementation provide a time-effective and simple way of consuming quality protein and supporting amino acids as part of a healthy life-style. Further, protein shakes are often used to support the improvement in body composition, increase lean muscle-mass, facilitate performance enhancement (Applegate, 1999) and help stimulate metabolic response to increase overall daily energy expenditure.

During recovery from exercise, muscle amino acid transportation and protein degradation and synthesis are accelerated, therefore, it is important to support the development of musculoskeletal adaption and repair as effectively as possible (Biolo, Tipton, Klein and Wolfe, 1997). Check out the above protein shakes to give you the best chance of achieving your performance or healthy lifestyle goals.

Check out: Five awesome protein shakes Vol.1

Reference list

  • Applegate, E. (1999). Effective ergogenic aids. International Journal of Sports Nutrition (9), 229-239.
  • Biolo, G., Tipton, K.D., Kllein, S., and Wolfe, R.R. (1997). An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. The American Physiological Society, E122-E129.
  • Schoenfeld, B.J., Aragon, A.A., and Krieger, J.W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society od Sports Nutrition, 10(53), 2-13.
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