The subject of post workout protein consumption is a hotly debated topic. When to consume it, how many grams, how much carbs to include with it? Well, I'm not here to settle this debate, only to give you a few ideas on some really great tasting protein shakes. What I will say on the subject is this: After a hard weightlifting workout, you need to get protein into your body as soon and as quickly as possible. A great tasting protein shake is the fastest and easiest way to do this. The amino acid leucin is especially important, and all whey protein powders supply this key amino acid. So, if your goal is to pack on some muscle weight, a post workout whey protein shake is a must.

Whey protein is a by-product of the cheese industry. Whey is left over when milk coagulates, and contains everything that is soluble from milk. It is then dried to form a powder. Whey protein has a biological value of 104, as compared to 100 for an egg. This number refers to the proportion of absorbed protein, more specifically the number of amino acids which can be utilized by the body. Egg protein was the standard before whey protein became popular. When shopping for a good whey protein, it is important to look for a few things. First of all, the lable should say 100% Whey Protein, no fillers. Each scoop(about 34g) should contain about 25 g of protein. It should also be very low in fat, carbs, and sugar. The lower the better. You can always add your favorite ingredients to your shake to boost the calories. Starting with a great quality whey protein is the most important step.

Protein shakes can range from the very simplest and basic, to an entire meal replacement in a glass. If you only want to get protein into your body as quickly as possible after a workout, a glass and spoon is the easiest. Choose 8oz. of your favorite beverage( milk, soymilk, juice, water), pour it into a glass, shaker or blender, add a scoop of whey protein, and stir, shake, or blend away. However, you can also add a few of your favorites to a blender and turn it into a post workout meal. I'll give you a few suggestions to turn that shake into a meal.

I turn my protein shake into a meal replacement probably 75% of the time after my workout. The other 25% of the time I simply stir the powder into a glass of soymilk and drink. There are endless foods you can combine with your whey protein powder to give your shake the calories, vitamins, and nutrition that you are looking for. I always include ground flax seed. It contains alpha linolenic acid which is an omega-3 fatty acid. Studies have shown that it is helpful with lowering your total cholesterol levels. Some of my other favorites are all natural peanut butter, frozen fruits, canned pumpkin(great beta carotene and fiber), vanilla extract, cooked oatmeal, plain yogurt, silken tofu, powdered greens(various grasses and algaes),nuts and seeds, and creatine. I think creatine is important for men as we age, it raises our Growth Hormone levels, and also volumizes our muscle cells. In other words, it helps us fight the effects of aging. There are probably endless more foods that you can include in your protein drinks. Experiment and enjoy.

I'm going to give some of my favorite shake combinations. The ingredient amounts aren't going to be precise. If you are on a low calorie or low carb diet, you can measure the ingredients to suit your needs. My protein smoothies always start with a base of 8-12oz of plain or chocolate soymilk. Sometimes I'll use 1/2 soymilk and 1/2 water if I want to cut calories. I always add a tbls. of ground flax seed, and a scoop of creatine. I then add whatever filler ingredients I want and blend. While the blender is still running I add my protein powder. This prevents it from clumpimg and sticking to the sides of the blender. Here are some combinations that I like alot. Remember, all these smoothies that I'm about to list include ground flax seed ,creatine, and a scoop or two of your favorite protein powder.

Berry Blast---plain soymilk, frozen berries(strawberries, blackberries, raspberries, blueberries)

Chocolate Banana---chocolate soymilk, tbls peanut butter, frozen banana chunks

Wild Walnut---plain soymilk, walnuts, frozen banana chunks, vanilla extract

Tropical----plain soymilk, frozen mango, frozen kiwi, frozen banana chunks

Pina Colada----plain soymilk, coconut milk, frozen pineapple chunks

Peaches and Cream---plain soymilk, frozen peaches, OJ,  yogurt, vanilla extract

Chocolate Raspberry----chocolate soymilk, frozen raspberries, tbls peanut butter

These are just a few of my favorite combinations. I'm sure you'll soon find a few of your own creations. Enjoy!