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How To Make Your Own Homemade Protein Shake

June 4, 2016 by Josh Friedman

homemade protein shake

Your hard ride is over. It’s time to take get right into your recovery routine. That routine can include a homemade protein shake. Just like homemade sports drinks, a homemade protein shake can provide exactly what you want out of the shake, save you some money, and give you the reward of hacking what seems to be unhackable.

Why a Homemade Protein Shake

A homemade protein shake is a great way to deliver necessary nutrients to your body quickly so you can recover from all the hard work you put in on the bike. Your body needs protein to rebuild muscles and carbohydrates to refuel muscles.

The main difference between a homemade sports drink and a homemade protein shake besides the protein is that the shake does not provide hydration. It is in liquid form so your body can absorb it as quickly as possible. After a hard ride you will also need to drink water to rehydrate.

The Ideal Ratio

You should aim for a ratio of four grams of carbohydrate to one gram of protein in your homemade protein shake. It is a much higher ratio of carbohydrates to protein than general protein shakes because of the aerobic and energy intensive nature of cycling. Most general protein shakes are focused on building lean muscle; a cycling recovery shake should be focused on refueling the muscles along with rebuilding them.

Recipes

You will not need to double or triple these recipes; one dose of your homemade protein shake will get you on the road to recovery.

The Basic

Blend one banana, one cup of milk and one cup of vanilla yogurt. This one is easy because the ingredients are often around the kitchen and you cannot miss with the flavor.

The Vegan

Blend a cup and a half of almond, cashew or soy milk with three tablespoons peanut or almond butter. Add in two tablespoons maple syrup for an additional carbohydrate kick.

The Berry Good

Blend a cup and a half of milk with half a cup of your choice of berries (fresh or frozen), a teaspoon of chia seeds and a teaspoon of spirulina. The spirulina is an acquired taste, but it is very nutritious and  the berries should mask it.

The Exotic

Blend a cup and a half of almond milk with mango, a pinch of cinnamon, a pinch of turmeric, a teaspoon of maple syrup, a splash of lemon juice and a half cup of vanilla yogurt.

The Heavyweight

Blend a cup and a half of milk with four tablespoons hemp powder, half a teaspoon of spirulina, three tablespoons of chocolate syrup and a teaspoon of chia seeds.

Go Experiment…Again!

Feel free to tweak these recipes to your tastes and dietary needs. It is easy to substitute a milk alternative for cow’s milk, along with substituting various protein powders. It is simple to have a homemade protein shake after training; all it takes is a little planning ahead.

Filed Under: Nutrition, Nutrition Tips Tagged With: homemade protein shake, homemade recipes, recipes

About Josh Friedman

Josh Friedman has been racing since 1997 and coaching other cyclists since 2008. Josh, head coach at ATP Race Consulting, is a USA Cycling Level 2 certified coach, with athletes near his home in Pittsburgh and across the US. His extensive cycling background, which has brought him to four continents, coupled with a master’s degree in experiential education allows Josh to go beyond coaching. He is a teacher of all things cycling. He is also a father who knows how critical it is to balance all of your life’s commitments in order to succeed. You can find him online at www.atpraceconsulting.info and on Twitter @ATPRacing.

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