• Motivate Fitness

"Drink Your Protein Shake!!"

Banana chocolate chip protein shake

For years I have been telling my members to "drink your protein shake immediately after your workout to start the recovery process." The recovery process is extremely important because as we weight train we actually "breakdown" some muscle tissue which can attribute to some of the soreness you feel the next day or two. Since our goal is to obviously build some lean muscle (which will make us more tone as well as speed up our metabolism) the consumption of a protein shake post workout is crucial.

Here's the science: A new study published online in the Journal of Applied Physiology shows additional benefits of consuming a blend of soy and dairy proteins after resistance exercise for building lean muscle. Researchers found that using a protein blend of soy, casein and whey post-workout prolongs the delivery of select amino acids to the muscle for an hour longer than using whey alone which suggests even more prolonged muscle building effects. The study also demonstrates that consuming a soy-dairy blend leads to a steady rise in amino acids, the building blocks of muscle, which sustained a greater positive net amino acid balance than whey, suggesting there is less muscle protein breakdown during the time period shortly after consumption of a blended protein product.

So try this as the perfect post-workout shake to build that lean muscle and get tone for the summer!


1 scoop whey/casein protein powder

1 cup light soy milk

1 tbsp flax seed oil

Fruit of your choice

1 handful ice

1 tbsp low-fat Greek yogurt (optional)

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