Shake Things Up!

To eat, or not to eat? For dieters, unfortunately, that is often the question...especially after a workout. You know the feeling: You've already gotten motivated, out the door, worked up a sweat, and burned some major calories. Your heart rate is up, your energy is sky-high, and the last thing on your mind is food. So why eat? For once, you're not craving much except some water to re-hydrate, so why not take advantage of this sensation, "wait it out," and have something later when you're hungry? The answer: Because when you eat is as important as what you eat - especially after exercise.

I usually recommend small meals or snacks once every three-to-four hours (as opposed to the traditional three-square-meals-a-day rule). It helps you avoid the over-indulging that results from your body going into "starvation mode," and keeps your metabolism humming.

After exercising, you've depleted your glycogen stores and fatigued your muscles, and they're desperate to be replenished. So the food you eat immediately after a workout restores your protein and glycogen stores instead of being converted to fat on your body. That puts your post-workout meal right up there with breakfast as one of the most important meals of the day!

Anyone who knows me will tell you: After a run, strength training session, or spinning class, I make a beeline for my house; time to get into the kitchen. And in those moments, I'm not usually whipping up an omelette or a sandwich. Instead, I'll opt for the ultimate post-workout meal: a protein shake!

The benefits of well-made protein shakes make for a seemingly endless list. With the right combination of ingredients, they can be satisfying, but not too filling; packed with protein but low in calories; sweet and fruity (or even chocolate-y) with no added sugars - but you'll have to try one to find out. Always start with a good protein powder. Depending on your preferences and food sensitivities, you might choose a powder made of whey, soy, egg white, or even rice. Shoot for one with at least 15 grams of protein per serving that's low in sugar and fat. I love Rainbow Light's Protein Energizer because it's not only delicious and easy to digest, but it contains 500 mg of spirulina and over 6 grams of fiber. (And it's available in chocolate, too!)

Here's a quick and simple recipe for one of the best and basic protein shakes you can make at home:

1 scoop (2 tablespoons) protein powder
1 cup liquid (water, skim milk, soy, rice, or almond milk)
1 tablespoon flaxseed oil
1/2 cup to 3/4 cup fresh or frozen mixed berries
1/2 medium banana

(Note: for a thicker shake, use less liquid. Add ice for an icier blend.)

Blend, pour, and enjoy.