Exercise Shake Recipes for Long Workouts

Leslie Benson

exercise-shakes-long-workouts Getting the right fuel to your body before, during, and after a long workout is one of the keys to improving performance and reaching your fitness goals. This is especially true for the post-workout recovery period. This recovery period is when the body heals and gets ready for the next workout. Here are the key steps to recovering and seeing gains:
  • Rehydrate with both fluids and electrolytes.
  • Replenish depleted glycogen with carbohydrate-rich snacks.
  • Get protein to help repair the muscle fibers that have been damaged during exercise, and start building new muscle tissues.
Remember that food is your fuel: you should be drinking water (with and without added electrolytes) to stay hydrated, but you can also fight off dehydration with the help of fruits, too. Especially in the summer, when the weather is hotter and many fruits are in season, snacking on fruit with a high water content can be one supplementary way that you keep your fluids and electrolytes in balance. Some of the fruits with the highest water content include:
  • Watermelon
  • Strawberries
  • Cantaloupe
  • Kiwi
  • Starfruit
Otherwise, one of the most efficient and versatile ways to give your body the post-workout nutrients it needs is with an exercise shake. Here are some ideas for exercise shake recipes for long workouts.

Exercise Shake Recipes for Long Workouts

For each of these recipes, simply place all of the ingredients in a blender, blend until smooth, and enjoy!

Chocolate Banana Berry Shake

Ingredients

  • 1 cup chocolate almond milk
  • 1 cup plain almond milk
  • ½ frozen banana
  • ¾ cup frozen mixed berries
  • 1 tablespoon peanut butter
  • 1 scoop of your preferred protein powder (optional)

Recovery Citrus Shake

Ingredients

  • ½ carrot, peeled and sliced
  • ½ orange, peeled and chopped
  • ¼ cantaloupe, peeled and chopped
  • 1 scoop whey protein powder
  • ½ cup cashew nut milk (or your preferred nut milk)
  • ¼ cup water
  • Handful of ice

Muscle Mass Building Shake

Ingredients

  • 20 grams dark chocolate (85% cocoa)
  • ½ cup coconut milk
  • 25 grams whey protein isolate (or your preferred protein powder)
  • Pinch of cinnamon
  • 1 banana
  • ½ cup porridge oats, soaked in ½ cup of water for 5-10 minutes
For all of these exercise shake recipes and more, you can add a nutritional boost with these protein powder blends from NuMedica, Klean Athlete, and Thorne Research.

Total Vegan by NuMedica

Total Vegan from NuMedica is a revolutionary plant protein supplement blend featuring five well-tolerated, vegan protein sources: yellow pea, rice, hemp, chia, and cranberry. Pea and rice protein provide essential amino acids, specifically cysteine, lysine, and methionine. Edestin (found in hemp protein) can stimulate antibody production; chia protein promotes endurance, hydration, and a sense of fullness; and cranberry fruit protein has urinary tract and antioxidant benefits. Total Vegan packs a whopping 24 grams of protein per serving, a 4:1 protein to carbs ratio, and comes in chocolate, mocha, or natural vanilla.

Klean Isolate Whey Protein by Klean Athlete

Klean Isolate Whey Protein from Klean Athlete is formulated for athletes who are looking for additional amino acids for muscle integrity. Each serving of Klean Isolate provides 20 grams of pure whey protein isolate to boost supplies of essential amino acids, which play important roles in many of your body’s metabolic and physiologic systems. This is especially important for athletes who want to support the body’s process of rebuilding the skeletal muscle that breaks down during workouts. Klean Athlete’s Whey Protein isolate also contains sodium and potassium, naturally occurring electrolytes that will help replenish hydration lost during activity. And Klean Isolate Whey Protein is completely free of artificial flavoring or sweetener.

Whey Protein Isolate by Thorne Research

Whey Protein Isolate from Thorne Research is an innovative protein blend is a nutritional supplement that delivers non-denatured, r-BGH-free, complete whey protein without artificial sweeteners. This formula includes bromelain and papain, which are digestive enzymes that break down protein, making it easier to digest. You can find a wide range of sports and fitness nutrition supplements available from Natural Healthy Concepts. What’s your go-to exercise shake recipe for long workouts?
Back to Blog
About the Author

Leslie Benson

A Midwest-raised journalist and content marketing specialist living in Nashville, Tennessee, Leslie has been a natural health advocate for over 10 years. She is the Senior Content Marketing Manager of Renew Wellness Brands, which is the parent company of NHC. When she’s not at the local farmers’ market, you can find her writing songs and snuggling with her pets.

Related Articles