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INTRODUCTION What is a Protein Shake? Protein shakes (or protein smoothies) are protein drinks typically consumed before or after a workout to aid in muscle recovery. Protein shakes are usually made with frozen fruit/ice, a protein source such as protein powder, and a liquid. Are protein shakes good for you? The healthiest protein shakes are the ones you make in your blender because you can control what goes in them. The goal here is low sugar + high protein and no additives. Benefits of protein shake Protein shakes are an excellent thing to drink after a workout to help your muscles properly recover. In addition to post-workout, protein shakes can be used as a meal replacement if they have enough calories or even a highprotein snack. Protein shake before or after a workout? Our preferred time to drink a protein shake is post-workout, but it has been said that either before or after a workout will provide the same benefits! Types of Protein These are the best protein sources to add to your protein shake and how much protein/serving you can get out of each. A. PROTEIN POWDER Protein powder is such an easy way to get an adequate amount of protein in your shake because there are so many different options and it's really easy to find at the grocery store! B. NUTS/NUT BUTTER Nuts and nut butter are favorite and delicious protein sources to add to your protein shake. Not only will you get protein, but you'll also pack in the fiber and healthy fats, too! C. SEEDS Whether you're topping your protein shake or adding them right into the mix, seeds are an excellent vegan, paleo, and ketofriendly protein addition! D. FRUIT/VEGGIES Most protein shakes begin with the base of frozen fruit because it's easy to blend up and super flavorful. E. OTHER PROTEIN SOURCES Greek yogurt is a favorite and makes your smoothies super creamy!

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