Looking for a great recovery drink following a hard workout? Well I was too. That’s when Diane’s post led my husband and I to try this eggwhite protein powder. She also advocates for grass fed gelatin as a good option, which I would agree with too. Back in the day (college) when I began lifting weights with my boyfriend (now husband) we drank ALOT of protein powder. Let me tell you it was not the pure stuff either. It had additives and artificial sweeteners and all that yucky stuff. I learned however that timing my protein and carbohydrate intake after a hard workout was very important in restoring muscle protein and glycogen that was depleted during the workout and to promote recovery.
Personally, I also enjoy having a yummy shake to look forward to for when I am done lifting. This is the only time I take in protein in this form. I am an advocate for food, real food, and recommend getting your protein from actual meat. Mark Sisson does a good job of laying out what protein amounts in foods look like here. Determine what your goals are, eat real food throughout the day, and listen to your body’s needs.
However, when you are building muscle your body simply needs more protein so a good quality shake can act as your supplement. According to this article from Mark’s Daily Apple a good protein amount to shoot for if you are active:
- 1.8 g protein/kg bodyweight (or 0.8 g protein/lb of bodyweight) to maximize muscle protein synthesis (higher amounts needed for those athletes that are dieting and want to preserve muscle mass)
I’m so happy we found this protein powder to use for that very specific reason. It is 100% pure high protein with eggwhite powder as the only ingredient. For 1/4 cup you get 75 calories, 0.9 grams of carbohydrate, and 16 grams of protein.
Here is the yummy recipe my husband came up with. We hope you enjoy!
- 1.5 cups filtered water
- ½ cup coconut milk
- ½ cup egg white protein powder
- 3 tablespoons raw honey
- 1.5 tablespoons unsweetened cocoa powder
- 1.5 teaspoons instant coffee (optional)
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon
- ¼ teaspoon liquid stevia (optional)
- 1-2 cups ice
- Add the water and milk to a blender and turn on the blender to medium-low speed. Slowly add the egg white powder (1/2 tablespoon at a time) to avoid clumping. Do the same with the cocoa powder. Add the rest of the ingredients to the blender and blend on high until smooth. Careful not to add too much ice or it will become slushy. Start with 1 cup and add more if necessary.
Tell us have you ever used protein powder or do you now?
Disclaimer: I am not affiliated with this company and received no financial contribution for this post.