40+ Best Protein-Packed SNACKS and SHAKES

 
These favorite Protein-Packed Snacks and Shakes are perfect “recovery snacks” to eat within two hours after a workout or any intensive physical activity to restore energy, rebuild muscle and stay fit. These are designed with the nutrition needed to rebuild tissue that breaks down during physical activity … and they’re also delicious and enjoyable to eat!

1. Choco-tropical trail mix
Go bananas for a blend of ½ a handful of each:
– macadamia nuts,
– dried coconut,
– dark chocolate chips, and
– banana chips.

If you want to take this a step further, consider using additional “trail mix” ingredients and make a big batch of delicious homemade Trail Mix Cookies!
 

2. Protein pancakes
Mix:
– 4 egg whites,
– ½ cup rolled oats,
– ½ cup low fat cottage cheese,
– 1/8 teaspoon baking powder, and
– ½ teaspoon pure vanilla extract.

Preparation instructions:
(1) Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds.

(2) Top with fresh berries or sliced banana.

For additional information and an alternative recipe go to Cottage Cheese Pancakes.
 
 

3. Sweet potato pie shake
Combine:
– 1 scoop of cinnamon bun whey protein,
– ¼ cup diced cooked sweet potato,
– 1 cup of ice, and
– 1 cup vanilla almond milk in the blender.

4. Chunky Monkey shake
Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

5. Double Trouble shake
To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

6. Bananarama
One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

7. Green Monster smoothie
Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice.

8. Protein bar
Feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein and less than 10 grams of sugar.

It’s easy to make a batch of super-healthy energy bars at home in your own kitchen:

No-Bake Protein Bar Recipe

9. Beef and squash
Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

See more healthy recovery snacks on the next page …

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