Whether you do Orangetheory, Peloton, F45, powerlifting, crossfit, olympic lifting, running, biking, barre, ski, swim, or fly, protein is essential to making the most of your training

Protein shakes can be delicious and fun, helping you get much needed protein after a workout while being quick to make and easy to digest.

How much protein do you need? The Academy of Nutrition and Dietetics recommend 0.73 grams of protein per pound of bodyweight for anyone doing endurance or resistance training to build and maintain lean body mass. For a 150 lb person, that would be about 110 grams of protein per day. If you are trying to lose weight, I recommend getting a little more than this if you can.

Do you need protein right after a workout? We used to think this was a MUST but new research shows that if you have enough protein before your workout, eating right after isn’t always necessary. That being said, many people don’t eat before a workout because of nausea or stomach distress, so eating after can be a good idea.

Why a protein shake? They are quick, digest easily since they are already partially broken down, and are pretty inexpensive. Most protein powders run around $1 a scoop, meaning that the recipes below will run you about $2 for a serving with 30g of protein or more. That’s a good value!

If you liked these ideas - go check out my 10 minute dinners or 10 minute breakfast blogposts and follow me on instagram for more recipes