You might be a little confused. This doesn’t sound healthy at all and this blog was meant to be all about nutrition and dieting, right? It is! Did you know that collegiate and professional athletes will drink chocolate milk after their workouts or performances? There have been studies supporting chocolate milk as being a great post workout or performance drink. The reason behind it is that chocolate milk has everything you need after exercise. It provides a great amount of protein, carbohydrates, vitamins, and minerals as well as a small amount of fat which, for competitors at that level, is just as important.
The great thing about this homemade milkshake is that there is very little fat in it, while still providing a great amount of protein, carbohydrates, and even a little energy boost to keep you from feeling exhausted after a workout!
What I put in my milkshake:
– ½ cup vanilla yogurt
– 1 scoop of protein supplement (see below for explanation/alternative)
– 1-2 tablespoons of honey
– 1-2 tablespoons of peanut butter
– chocolate syrup to desired taste (usually 1-2 tablespoons is plenty for me)
I use fat-free milk, which is a great choice if you are trying to watch your weight or fat intake, but if I had my choice I would use 2%. It is a great source of vitamins, minerals, protein and carbohydrates. The yogurt is great for probiotics to help digestion and absorption of nutrients and makes the milkshake smoother. The honey provides a healthy fast acting sugar preventing you from feeling tired after a workout. The peanut butter has some good fat in it like most nuts and seeds do, as well as a source of protein and carbohydrates, and amazing flavor! Chocolate syrup has no explanation other than it helps hide the supplement taste. I’m a sucker for chocolate so I add some in there.
I will be talking more about protein and other supplements, but a general explanation of what I think of them is this – you can consume as much protein as you want, but your body regulates how much protein it needs, and even has a storage of protein for times of less protein consumption. If you want to know how much protein you need each day, figure out your weight in kilograms, and multiply that number by 0.9. (If you are very active and regularly exercise, you can multiply by 1.1) That will show you how many grams of protein you need each day. If you consume more than that, your body either stores it for later use or excretes it. Taking protein supplements is great if it’s a healthy supplement and you are trying to meet your protein needs, but over doing the protein can lead to a hard case of “pouring your money down the drain.”
Alternatives and suggestions to some of the ingredients could include:
– Refraining from adding chocolate syrup
– Buying an all natural peanut butter which will limit the sugars and saturated fats
– A raw egg instead of protein supplement
– Adding a banana for extra vitamins, minerals, and fiber
– Greek yogurt instead of regular yogurt
This is an all around great milkshake and I would suggest it to anyone because of its flexibility. It can be altered to become a great meal replacement for people trying to watch their weight. It can be altered towards a post exercise drink, or even a weight gain drink. There is just so much you can do with this milkshake and the best part about it is, it tastes great!
What is your favorite drink for a meal replacement or post exercise drink? I’d love to hear other people’s opinions.
Side note – I love my magic bullet, it works amazing for stuff like this and I would recommend it to anyone. It is so much easier and convenient than a full-sized blender.