To recover from a workout, it’s critical to take in protein and carbohydrates. Protein helps rebuild muscle and carbs refuel the body’s depleted energy stores. Research supports getting 15 to 30 grams of protein and 30 to 90 grams of carbohydrate after a workout. Depending on the workout’s intensity and duration, the ideal ratio of carbs to protein is 2:1 or 3:1.
When time allows, eat whole foods in a meal or snack for your post-workout nutrition. In a hurry? A protein shake (homemade or ready-to-drink) or low-fat chocolate milk are convenient and portable options.
I have a few “go-to” shake recipes that provide the essentials the body needs. Here’s one of my delicious, nutritious post-workout shake recipes for you to try!

Chocolate Peanut Butter Protein Shake

You can modify this recipe to suit your taste. Nutrition information may vary, based on the types of milk, ice cream, and peanut butter you use. I use skim milk and low-carb vanilla ice cream. The whey protein powder I use provides 20 grams of protein per scoop.

• 1/2 cup milk
• 1/2 banana
• 4-6 ice cubes
• 2 scoops vanilla ice cream
• 1 scoop chocolate whey protein powder
• 1 tbsp. ground flaxseed
• 1 tbsp. peanut butter
• 1/4 cup oatmeal

Put all the ingredients in a blender and mix on high speed for 30 to 60 seconds. Makes one serving.
Nutrition Information (per serving):

• Calories: 500
• Protein: 35 grams
• Carbohydrates: 70 grams
• Fiber: 10 grams
• Fat: 15 grams

Also check out NFL TE Tony Gonzalez’s shake recipe.