Almond milk Protein Shake Recipes

Get nutty post-workout.

To maximize your progress when it comes to building muscle mass and strength, reducing body fat and improving performance, you need to concentrate on your post workout nutrition. One of the biggest mistakes even elite athletes make is neglecting the post workout meal, notes sports nutritionist Dr. John Berardi. A shake made with almond milk can be a quick, convenient on-the-go recovery snack.

How Do You Milk an Almond?

Almond milk is made by soaking raw almonds - preferably blanched - in water overnight, then straining them and blending them with water. This is a fairly simple process, but it is time-consuming, so you might prefer to buy pre-made almond milk. If you're allergic to cow's milk or soy milk, almond milk is a fine alternative, according to dietitian Vicky Ferguson. An 8 ounce serving of almond milk typically contains around 1 gram of protein, 1 gram of fiber and 2.5 to 3 grams of fat.

Bountiful Benefits

Aside from the advantage almond milk holds for those who are allergic or intolerant to dairy and soy, almond milk carries other benefits when used in a post workout shake. The calorie content is lower than even skim milk, meaning that if you're looking to cut calories, almond milk is a preferential choice. From a health perspective, a study from the journal of "Nutrition and Cancer" published in 2011 showed that almond milk suppressed the growth rate of cancer cells, whereas cow and soy milk both increased growth rate.

The Down Side

Switching to almond milk may be beneficial when you're training for fat loss, but it could have the opposite effect if muscle gain is your goal. The higher calorie content of cow's milk, be it skim or whole, can help increase your calorie intake and boost muscle growth. Milk, and in particular whole milk, may also hold added advantages. In a 2006 study from the journal of "Medicine and Science in Sports and Exercise, " researchers from the University of Texas found that whole milk increased protein synthesis post workout to a greater degree than fat-free milk.

Go Nuts for Post Workout Nutrition

If you're stuck for ideas, Dr. Berardi recommends blending 2 cups of almond milk with blueberries, a frozen banana, protein powder and flax seeds. When bulking, you could also try his peanut butter and chocolate shake, made with almond milk, banana, peanut butter, cocoa nibs, ice and a protein meal replacement powder. This clocks in at 660 calories and 52 grams of protein. For a lighter shake, stick with almond milk, some frozen strawberries or raspberries and a scoop of protein powder.