What's in your Protein Shake?

For athletes and all individuals, it is extremely important that you are getting the proper post-workout nutrition in order to aid in the re-building and recovery of your muscles.  The ideal carbohydrates to protein ratio of a post-workout routine is 3:1.  You should aim to get at least 12-24 grams of protein which means the amount of carbohydrates you need ranges from 36-72 grams.  A great way to receive the proper nutrients after a workout is through a protein shake.

Here is a simple recipe to try in order to refuel and recovery after your next workout:

  • Mix the following content in a blender & enjoy!
    • 4-6oz of Almond Milk (can substitute water or other type of milk depending on what you enjoy)
    • 3-4 ice cubes
    • Tbsp of flax-seed (or chia seeds) (added fiber)
    • Tbsp of All-Natural Peanut Butter or Almond Butter
    • 1/2 of a banana
    • one scoop of Protein Powder of your choice (focus on getting a 2:1 or 3:1 carbs to protein ratio immediately following exercise)

Written by: Megan Osysko

Are you eating enough Protein?

Protein provides our bodies with energy, keeps our metabolism in check, and plays a vital role in rebuilding our muscles after exercise.  If you focus on sticking to these few simple tips, you may find yourself able to fight off hunger more easily throughout your day.

Individuals following a strength training or exercise regime, should aim to get at least 1g of protein per pound of body weight each day.  For competitive athletes, or those looking to put on more muscle, protein consumption will increase over 1g of bodyweight.  Your goal should be to consume 5-6 servings of protein per day, which means you should have a source every 2-3 hours.

Where can you get your protein sources?

1. Animal Sources: one egg or three ounces of lean meats, chicken, turkey, or fish (about the size of your palm)

2. Nuts: one ounce or two tablespoons of nut butter

3. Legumes and beans: 1/2 cup

4. Greek Yogurt: one cup


Many Americans often turn to a candy bar or other sugary or salty snack to hold us over from lunch until dinner.  A great way to get an extra source of protein throughout your day and fight off hunger is to grab a protein bar or protein shake.  It is important to be careful as to what kind you choose because some protein bars or shakes can be as high in sugar as a candy bar.  Here are a few tips on how to choose the right option to meet your goals.

Protein Bar/Shake Rules:

1. At least 10-12g of protein

2. Less than 10g of sugar

3. Less than 4g of saturated fat

4. Less than 350 calories


If you are looking for a protein bar/shake to help aid in weight-loss, choose one with at least 9g of fiber.

If you are looking for more energy throughout your day, choose a bar/shake with about 20g of carbohydrates.

If you are just looking for a snack, choose a bar/shake that is less than 200 calories and at least 4g of fiber.


Written by: Megan Osysko