The gyms here are still closed owing to the COVID-19 pandemic, and like most Guyanese I’ve been home much more than I would like to be.
However, being home almost all day can have its perks.
It has given me time to read, reflect, Netflix and chill, and perfect the art of making delicious protein shakes.
Despite what the advertisements promise, protein shakes do not have magical muscle-building properties. A protein shake is just a convenient meal replacement when you don’t have the time for a healthy, balanced, real meal. If you are training hard and want to maximize your muscle growth then you need a constant supply of protein throughout the day, preferably every 2-3 hours except when sleeping. Each meal should contain its share of your daily protein, 10-35g/meal depending on bodyweight, but your body really does not care where that protein comes from. It can be beans and rice, it can be a protein shake, it can be a piece of boneless chicken. So, to answer the question I always get: ‘When should I have my protein shake, before or after working out?’ I think you know the answer by now – it doesn’t matter. Eat your protein every three hours which probably means you are eating right before going to the gym and right when you get back.
Have your shake for any of your daily meals where you don’t have time for a real meal. Its easier to drink a protein shake while driving than eat a plate of chicken, vegetables, and potatoes.
Do protein shakes made from a packet of chemicals concern you? Try this great recipe for a 100% natural, delicious, low-fat shake that can be used when you are short on time but want something delicious and nutritious. This tastes as good as some of the best chocolate shakes from the ice cream shops but is really healthy. The secret is the frozen bananas.
Frozen bananas
Okay, we have all been told not to put bananas in the refrigerator – well, that’s just inaccurate. The key to making great protein shakes is using frozen bananas, not only do they taste better but the frozen bananas keep for months if you store them properly. Try going to the market, or a supermarket and buying like 10 lbs of bananas. Buy in bulk and save! Here is how to prepare them:
If the bananas are a bit green, cut halfway through each top to make them easier to peel.
Peel and put them in a Ziploc freezer bag or bags.
Alternate directions with each layer so the bananas don’t stick together.
In the freezer, don’t cram them in or they will stick. They will keep for weeks or months now. You don’t have to shop for bananas every week.
My ultimate protein shake
This is my quick, go-to shake. It is simple – just 3 ingredients – and delicious.
Ingredients
1 cup of milk (soy, almond or water also okay)
1 scoop (25g) iso whey protein (I use MuscleTech)
1 banana
Directions
1. Put milk and protein powder in blender
2. Add broken up frozen banana
3. Immediately start blending before banana chunks stick together. Continue to blend at max speed for about a minute until nice and creamy – volume will increase as it gets creamier.
4. Mmmmmmm! Delicious, creamy shake!
Nutritional Information
330 calories
33g protein
51g carbs
1.5g fat
Troubleshooting
If your shake is too runny, add more frozen banana or use less liquid
If your blender won’t blend the shake, get a better blender.
Remember to start blending the shake immediately after adding the frozen bananas that you have broken into smaller pieces (I break mine into thirds).
If the shake blends but is not creamy, get a better blender.
Blenders
Don’t mess around with weak blenders. If you can pick it up with one hand then it is probably not powerful enough. The blender I have had for years and can highly recommend is the Nutribullet, it has the power necessary to handle hard frozen bananas and is only about US$40 on Amazon. Or you can pick one up at Courts or another local store, it is up to you.
If you choose another brand of blender then make sure to do some research and find a good one. Cheers to the gains.
