Shake it at home

A guide to making homemade pre- and post-workout shakes

When it comes to making pre- and post-workout shakes at home, it’s important to first identify what your performance goals are. If you are looking to cut body fat, your shakes should have fewer calories because ultimately your goal is to burn more calories than you consume. If your goal is to achieve maximum performance or to gain strength and size, your shakes should contain more calories. You do not want to eliminate calories; they should add up to more than the calories you burn during a workout. Most people seek a combination of these goals; body-fat reduction while achieving maximum performance. Taking both into consideration, your shakes should contain some protein, some carbohydrates and a little healthy fat. Carbs are necessary because they give you energy, and the best times to consume them are before and after your workouts. Another thing to consider; the longer and more intense your workout, the more carbohydrates you will need to consume before your workout.

You can easily make your own pre- and post-workout shake with a few ingredients from home. Here’s what it should look like:

Pre-Workout Shake

½ cup to 1 cup plain Greek yogurt (plain yogurt does not have excess sugar like flavored yogurts)

One handful of berries

1 cup of spinach (this is optional, but we all know Popeye got his muscles from eating spinach!)

1 tablespoon of Chia seeds

½ cup to 1 cup of almond, coconut or rice milk

3-5 drops of stevia extract (this will add the sweet flavor that you excluded by using plain Greek yogurt and reduce the tangy flavor)

Mix all ingredients together in a blender and consume one to two hours before your workout.

Post-Workout Shake

½ cup to 1 cup plain Greek yogurt or cottage cheese

½ cup of oatmeal

½ of a medium banana

1 tablespoon of nut butter

½ cup to 1 cup of almond, coconut or rice milk

Mix all ingredients together in a blender and consume 30-60 minutes after your workout.

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