Protein milkshake

Protein shakes after training have become very popular because they are a quick and effective way to provide your muscles with nutrients for recovery, especially whey protein, which is quickly absorbed. Whey protein is a high-quality, fast-absorbing protein extracted from cow's milk and is a by-product of cheese production. The natural protein distribution in cow's milk consists of  20% whey and 80% casein. A protein shake usually contains a high amount of protein (20-50g) and low fat, but the carbohydrate content can be high, and the price of a pre-mixed protein shake is often around 30 kr per bottle.   

However, protein shakes do not contain any magic ingredients that are better than regular food. Why not make your own protein milkshake that is more affordable and you have full control over what you put in it? A protein milkshake also has a high protein content, is fuller and creamier, and is perceived as more filling. If you add organic berry powder, you also provide your body with a good amount of natural antioxidants, vitamins and minerals, dietary fibre, and the taste of wild berries.

These are some of the most important reasons why protein is important to consume after a workout:

1) During exercise, especially during strength training, small tears occur in muscle fibres. Since proteins provide the amino acids needed to "patch up" these damages, consuming protein is important after exercise.

2) Protein stimulates muscle protein synthesis, which is the process by which the body builds new muscle mass. If we do not consume enough protein, the body will not prioritize building new muscle.

3) Exercise puts the body in a catabolic (degrading) state. Protein after the session helps turn this into an anabolic (building) phase, thereby preventing the breakdown of existing muscle.

4) Adequate protein intake will also reduce stiffness and fatigue, helping us be ready for the next session faster.

Experts recommend consuming protein with carbohydrates to maximize recovery, 20–30 grams of protein after exercise for optimal effect. This protein milkshake recipe is simple, quick to make and contains around 20g of protein.

Recipe
( 1 serving)
2 dl Milk (choose your favourite)
0.75 dl Oatmeal
1 Egg (raw)
3-4 tbsp Greek natural yoghurt
2-3 Berry powder

Instructions
Choose your favourite berry powder here. Blend all the ingredients. If you prefer it cold, you can add ice cubes, and the drink is ready to enjoy.