Years ago, I had the opportunity to work with football players training for the NFL Combine. Every February, they compete with each other on drills that measure quickness, agility and strength, and they are given rankings which then directly affect their potentially very lucrative contracts! The agents were willing to do anything to help their best recruits get the edge – just a little bit better could translate to millions more in their contract. What a great laboratory for me to learn about what really works!
The top 2 nutritional secrets I learned: do a Cleanse before starting an individual nutrition and supplement programs; and always drink a recovery protein shakes after every workout.
What goes into an effective protein shake? First, I am a firm believer in hypo-allergenic proteins. When we did nutritional testing, we found many people tested with an allergy to whey, which is the most common protein in shakes used by athletes. This creates a major problem for performance, especially over time and continued use. Even a slight nutritional allergy will trigger a hidden immune response and a problem with digestion. The athletes would often mention that they feel bloated or gassy after consuming a whey protein shake (bad digestion). They are also often tired, but they think they are tired because of their intense training schedules. The lack of energy from the shakes is a sign that they are using the wrong type of protein or that they have developed an intolerance because of overuse. Athletes need to be able to digest all of the nutrients from their food as easily as possible and they need their immune systems to be functioning optimally.
The solution is to use a hypo-allergenic shake and to insist on protein cycling if they are hooked on whey. Protein cycling involves changing to a different protein every other day, every other week, or every other month. Do what works for you but stop using that whey every day.
For optimal results, I recommend a vegan shake that’s based on pea and rice protein blends. This will give you a complete amino acid profile and will keep you from having the problems associated with a shake made from whey that might be potentially allergenic. WARNING: All vegan shakes are not created equal. I do not recommend soy protein as an alternative shake because it can be just as allergenic as whey in it’s processed form and has been associated with various digestive and immune system challenges. I’ve researched and extensively used two different brands with great results with over 4,000 people. I do not recommend grocery store brands of protein even if you think they might pass the grade as they often have hidden ingredients (artificial sugars, flavors, colors) or they just don’t taste good enough to be worth it! Talk to your Cleanse Coach or contact us and we’ll let you know the brands we recommend. My favorite shake is the Banana Almond Recovery Shake, see recipe below.
What’s your favorite recovery shake recipe? How have they helped you with your workouts, weight loss or body composition shift? We want to hear from you! Send your stories here
Ti Caudron, PhD
Banana Almond Recovery Shake
Blend 1 cup unsweetened rice milk, ice, 2 scoops of approved vanilla vegan protein powder, ½ scoop all natural approved fiber, ½ a banana and 1-2 tsp almond butter. Add water if you want more shake or if you want it thinner. Add a splash of coconut milk if you want more fat and want it thicker. More fat works for people trying to put on weight. If you are trying to lose weight, stick to one serving of fat in your shake. Enjoy within 30-60 minutes of your workout for optimal benefits. Amazing how the banana helps the body to deliver those amino acids straight to the muscles for quick repair. When your muscles repair quickly, you burn more fat, have more energy and have fewer food cravings later.