While all athletes need both carbohydrates and protein in their post-workout shake to replenish energy stores and help their muscles recover, triathletes need a higher ratio of carbs to protein to fully replenish their energy from long-distance endurance training.
To jumpstart recovery, boost energy, and improve performance, mix up a post-workout shake that has roughly a 3:1 or 4:1 ratio of carbohydrates to protein. A 3:1 ratio is more appropriate for a lower intensity/shorter distance endurance training session (say, about 30 minutes to 90 minutes of training) and a 4:1 ratio for longer, harder workouts (typically over 90 minutes). Aim to have your post-workout shake within 30 minutes of finishing your workout.
Here are a few post-workout shakes that offer the right balance for proper recovery:
1. Fruity banana shake. Myoplex Lite protein powder, 1 banana, 4 oz yogurt, ½-1 cup fruit juice, and ½ cup ice (75 g carbs, 25 g protein).
2. Berry yogurt shake. 1 cup Greek yogurt, ½ scoop EAS whey protein powder, 1 banana, ½ cup berries, ½-1 cup of fruit juice, ½ cup ice (70 g carbs, 25 g protein).
3. Chocolate peanut butter shake. 1 cup low-fat chocolate milk, 1 banana, 2 tbsp natural peanut butter, ½ cup ice (60 g carbs, 18-20 g protein).