1 Chia Seeds in your Protein Shake.
They are a superfood; they deliver crazy amounts of nutrients with very few calories; one ounce contains
- 4 Grams of Proteins
- 18% of the daily reference intake of Calcium
- 30% of the daily reference intake of Magnesium
- 27% of the daily reference intake of Phosphorus
- 30% of the daily reference intake of Manganese
- 11 Grams of Fiber
- 9 grams of fat
They’re also loaded with B vitamins, zinc, potassium, and antioxidants; they’re great for increasing muscle gain.
Mixing them with your protein powder will help your muscle growth, speeding up muscle tissue recovery.
2 Turmeric for your Protein Shake.
It’s loaded with curcumin, the primary active agent in Turmeric.
This root is helpful against inflammation of the muscles and joints and is full of antioxidants.
Adding turmeric powder to your protein powder will make for a combination that’ll help you build muscle faster and speed up muscle repair.
Adding turmeric to your protein intake is a great idea to avoid muscle loss.
3 Pomegranate for Protein Shake.
4 Benefits of Pomegranate, The Last One is Unbelievable
One cup of pomegranate seeds has
- 7 grams of fiber
- 3 grams of protein
- 30% of the daily reference intake of Vitamin C
- 36% of the daily reference intake of Vitamin K
- 16% of the daily reference intake of folic acid
- 12% of the daily reference intake of potassium
This fruit has many antioxidants, which are great for muscle recovery and performance.
Mixing almond milk, a frozen banana, pea protein powder, and pomegranate will help your muscle mass grow after a tough workout.
4 Wheat Bran
Wheat bran is the outer layer of the wheat kernel, it’s full of nutrients and fiber, and while some people like to add it to baked goods, I like to add it to my protein shakes.
This cereal’s nutritional profile is insane; you need to start adding it to your Protein Shake ASAP.
Half a cup of wheat bran contains
- 63 calories
- Magnesium
- Phosphorus
- Riboflavin
- Niacin
- Dietary fiber
- Potassium
- Iron
- Carbohydrates
- Protein
Hiking Elephant Mountain in Taipei
Wheat bran’s highest component is dietary fiber, which is excellent for digestive health and fat loss.
NOTE: IT HAS GLUTEN
Wheat bran is like Chia seeds, easy to add to any pre-workout protein shake, yogurt, or cereal bowl.
I mix almond milk, bananas, strawberries, wheat bran, plant-based protein, and ice cubes, for a smooth post-workout protein shake.
5 Oatmeal Protein Shakes
I think all of us have had oatmeal at least once, right?
A leisurely breakfast that tastes great, but some people might not realize how crazy good oatmeal is for building muscle; it’s a good protein source if you exercise regularly and make it part of your diet.
One special benefit of oats is that they are very filling, and perfect for weight loss; they will keep you from feeling hungry and snacking on junk food.
Half a cup of dry oatmeal contains
- 41% of the daily reference intake of Phosphorus
- 20% of the daily reference intake of Zinc
- 24% of the reference daily intake of Copper
- 20% of the daily reference intake of Iron
- 11% of the daily reference intake of folate
- 34% of the daily reference intake of magnesium
- Vitamin B1 and B5
And it’s loaded with Manganese, which is suitable for having strong, healthy bones. If you want to read more about it, click here
An easy combination I like to make is almond milk, bananas, vanilla, protein powder, oatmeal, and a bit of honey. This is a great post-workout protein shake.
6 Protein Powder
This is a classic in healthy post work out ingredients.
You must do high protein diets together with resistance training to lose weight and build muscles.
Whey protein contains essential amino acids, these are muscle-building blocks, and the body quickly absorbs them.
Get some whey protein, add two servings to a glass of milk, and then mix it in the blender. This will give you the protein intake you need after a workout.
You can add bananas, oatmeal, chia seeds, or wheat bran for a great weight-gain protein shake.
7 Peanut Butter or nut butter
Don’t get Skippy; get real peanut butter, the one where the ingredients are just peanuts.
Even though peanut butter is high in calories, you’ll get a good amount of nutrients and energy; peanut butter contains protein, fiber, and B3, B5, E, and Folate.
Throw 1 or 2 tablespoons and a banana in milk after your next strength training. for a protein shake high in healthy fats.
8 Berries
One of my favorite things to add to protein shakes.
- Strawberries
- Blueberries
- Blackberries
- Cranberries
- Raspberries
One thing they all have in common is that they’re packed with antioxidants and amino acids, and they’re high in fiber and low in carbs.
Strawberries are also a convenient way to get vitamin C in your protein shakes.
They’re also good for snacking. Actually, sometimes, when I buy berries to add to my post work out shake, most of the time, I end up eating them as snacks; they’re so good.
Having healthy snacks within your anabolic window after a workout it’s an excellent way to get the essential nutrients you need when you don’t have time for post work out shakes.
9 Papaya
This fruit originated in Central America and the south of Mexico; one small papaya contains
- only 60 calories
- 15 grams of carbohydrates
- 157% of the daily reference intake of Vitamin C, forget about oranges
- 11% of the daily reference intake of Potassium
This fruit is also full of antioxidants.
But unlike the antioxidants in other fruits and vegetables, research suggests the body absorbs these faster.
You can read the details here
Peeling papaya might take some time, so it is better to get a box of already peeled and chopped papaya.
That way, you can easily throw them in the blender after a workout, add some milk, protein powders, and banana and drink enough protein to complete your muscle gain diet.
10 Almond Butter
You should get the one whose ingredients are just ALMONDS.
I’m not a big fan of its taste, peanut butter tastes better, but almond butter is full of manganese, copper, protein, B2, and riboflavin; they are all great foods for energy production.
How much protein?
100 grams contain 21g
2 tablespoons are the recommended daily allowance.
Also, Almond butter has a bit more protein and fiber than peanut butter and a little bit less natural sugar than peanut butter, but just by a bit.
Some health experts say almond butter is healthier than peanut butter, so why not try it?
11 Greek Yogurt
This is another of my favorite additions to post-workout shakes to get a nice consistency and a perfect set of nutrients.
And in case you didn’t know, Greek yogurt has more protein than milk which is highly important to build a strong body.
How’s that for a healthy and smooth post-workout ingredient?
So next time you’re doing a banana, papaya, berries, or any other post-exercise drink, add 1 or 2 tablespoons of plain Greek yogurt.
Many vegetarians and vegans eat Greek Yogurt to make up for the protein they don’t get from meat.
If you’re looking for a healthy post-exercise snack, you can have some Greek yogurt, add chia seeds and some berries and enjoy a snack full of protein, potassium, and antioxidants.
12 Ginger
Ginger is precisely what we need after a good workout session; why? Because studies have proven Ginger to be good in reducing muscle pain and soreness created by the stress our muscles go through when we workout.
This is possible thanks to the anti-inflammatory properties Ginger has.
13 Cherries
One cup of cherries only contains 90 calories and is full of vitamin A, protein, fiber, and vitamin C; similar to berries, this tiny red fruit is also loaded with antioxidants superpowers.
According to Health.com, cherries are also suitable for relieving the soreness of our muscles due to the previous workout; it helps accelerate the muscle recovery process, improving our exercise performance.
14 High-Quality Cocoa/Cacao Powder
Cocoa is obtained from cacao seeds, which were first cultivated by the Mayan empire in the territory that now belongs to Mexico and some Central American countries.
This wonder of mother nature is full of Polyphenols.
These natural antioxidants improve our blood flow, reduce inflammation and control our blood sugar levels.
Blend whey protein, milk cocoa, or chocolate powder; this is an easy way to consume protein for better body composition results after all those hours after hitting the gym.
15 Bananas
This is another classic drink in the Healthy post-workout ingredients lists
According to workout experts, bananas are one of the best foods you can eat after hitting the gym.
A study published in plos one discovered that bananas are just as good as sports drinks for post-workout recovery.
And hear this, they are suitable for preventing muscle inflammation after working out.
16 Dragon Fruit
There are three variations of Dragon fruits, pink peel with purple flesh, pink peel with white flesh, and yellow peel with white meat.
They are 90% water, which means they are deficient in calories and contain many vitamins such as A, C, and E.
Calcium, phosphorus, and iron are also contained within Dragon fruit; these are vital to support our immune system.
This fruit also has a high content of antioxidants thanks to its phytoalbumin content.
Blend this fruit in water for a simple and nutritious post-workout drink after hitting the gym or doing a run.
Post Workout protein shake Conclusions
Whether focused on increasing or decreasing body weight, it’s always a good idea to consult a registered dietitian to ensure you get the nutrients your body needs.