Recovery shakes filled with protein and carbohydrates are great for rebuilding the muscles you break down during a hard training session. Consumed within 30 minutes after your workout or practice, protein recovery shakes are ideal choices for quick, easy recovery nutrition. Here are five performance fueling recipes that will speed your recovery after each and every workout.

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1. Strawberry Banana Shake

This mixture of sweet fruits and vanilla-flavored protein produces a flavor reminiscent of a strawberry malt. It’s easy to make and can be stored in the fridge if you want to grab it right after practice.

Ingredients

• 1 cup of 2% milk
• 6 ounces of Greek yogurt (plain or flavored)
• 1 scoop of vanilla whey protein powder
• 8 fresh or frozen whole strawberries
• 1 whole banana
• 1 teaspoon of honey
• 1 handful of ice

Nutrition Information

• Calories: 437.1
• Fat: 6.5 g
• Carbohydrates: 57.8 g
• Protein: 36.9 g

Benefits: Strawberries are high in fiber and low in calories. The American Dietetic Association lists strawberries as optimum sources of vitamin C for athletes. Vitamin C helps the body fend off infections and produce collagen, which holds muscles and bones together. Bananas are loaded with potassium, which counteract muscle weakness. They are also high in carbohydrates, the body’s main source of energy.

2. Green Blueberry Banana Shake

This shake is packed with healthy fruits and vegetables. For those who don’t like vegetables, the sweet and salty ingredients mask the bitter flavor of the greens, so you get all of their healthy benefits without having to choke them down.

Ingredients

• 1 cup of 2% milk
• 6 ounces of Greek yogurt (plain or flavored)
• 1 tablespoon of peanut butter
• 1 scoop of chocolate whey protein powder
• 1/2 cup of fresh or frozen blueberries
• 1 whole banana
• 1/2 cup of spinach leaves
• 1 teaspoon of honey
• 1 handful of ice

Nutrition Information

• Calories: 466.7
• Fat: 11.9 g
• Carbohydrates: 48.5 g
• Protein: 39.2 g

Benefits: Peanut butter is an excellent source of protein and omega-3 fatty acids, which help with muscle recovery. Blueberries are high in antioxidants, which destroy free radicals that cause muscle damage. Spinach is a great leafy green, rich in vitamin C and iron, which promotes bone growth and boosts energy levels.

3. Orange Banana Almond Shake

Sweet and citrus fruits create a lighter tasting shake, with a flavor similar an Orange Julius. It’s a great option to wake you up and prepare you for the day.

Ingredients

• 1 cup of orange juice
• 6 ounces of Greek yogurt (plain or flavored)
• 1 scoop of vanilla whey protein powder
• 1 whole banana
• 1/2 cup of fresh or frozen pineapple
• 1/4 cup of raw whole almonds
• 1 handful of ice

Nutrition Information

• Calories: 534.3
• Fat: 14 g
• Carbohydrates: 64 g
• Protein: 35 g

Benefits: Orange juice in high in vitamin C, which protects muscles and bones. Pineapple is an excellent post-workout fruit, because it reduces muscle soreness, allowing you to come back the next day ready to work. The spiny fruit is also loaded with bromelain, which aids in the digestion of protein and can be used to reduce inflammation. Raw whole almonds provide protein, antioxidants, vitamins and minerals, including vitamin E and magnesium, which fight free radicals and help with muscle contraction.

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4. PB&J Chocolate Shake

This shake puts a spin on the classic lunchtime sandwich. It’s ideal to consume post-workout, because it’s full of muscle-building nutrients with your favorite peanut butter and jelly flavor.

Ingredients

• 1 cup of 2% milk
• 6 ounces of Greek yogurt (plain or flavored)
• 2 tablespoons of peanut butter
• 2 tablespoons of strawberry preserves
• 1 whole banana
• 1 scoop of chocolate whey protein powder
• 1 teaspoon of honey
• 1 handful of ice

Nutrition Information

• Calories: 584.9
• Fat: 18.1 g
• Carbohydrates: 52 g
• Sugar: 46.5 g
• Protein: 40.8 g

Benefits: Strawberry preserves are high in fiber and antioxidants, which fight inflammation. Preserves are a better choice than jelly because they have less processed sugar, and you get real pieces of fruit.

5. Mixed Berry Shake

This flavorful shake is packed with nutrients and antioxidants. It’s a great recovery no matter when you work out, whether early morning or late at night. Just make sure you drink it!

Ingredients

• 1 cup of 2% milk
• 6 ounces of Greek yogurt (plain or flavored)
• 1 scoop of vanilla whey protein powder
• 8 fresh or frozen whole strawberries
• 1/2 cup of fresh or frozen blueberries
• 1/2 cup of fresh or frozen raspberries
• 1 teaspoon of honey
• 1 handful of ice

Nutrition Information

• Calories: 493.9
• Fat: 6.8 g
• Carbohydrates: 71.8 g
• Protein: 37.8 g

Benefits: Mixed berries provide vitamins and antioxidants to prevent muscle soreness and inflammation. Honey is a natural sweetener and a good source of carbohydrates for energy. Honey also increases metabolism and has a low glycemic index, meaning it provides a long, slow release of energy throughout the day.

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