Orange Creamsicle Protein Shake

Did you know that post-workout, your body needs both protein and carbohydrates? Most of us have jumped on the protein band-wagon; carrying our protein shake in hand when we hit the gym. However, protein powder (mixed with only water/milk) doesn't give us the carbohydrates we need, which means we often neglect this vital component to our recovery!

But, don't fret! That is why we have created this tasty and well-balanced protein shake! With the addition of oat milk and orange juice, you get the added carbs you need for recovery. This creation has a 3:1 (carb to protein) ratio, which is ideal for moderate to intensive activity. 

Why Are Carbohydrates So Important?

During a workout, your main energy source is glycogen. Glycogen is a stored form of glucose in the liver and muscles waiting to be converted into energy. Just 30 minutes of moderate activity can deplete glycogen storage levels up to 40%. If you train at a high intensity for 60 minutes you can deplete up to 75% of your glycogen! 

So, when you hear that carbohydrates are important post-workout, the reason is because they help to replenish the muscle glycogen that you burned during your workout. This benefits you in two ways; 1) it will prepare your body for training the next day, and 2) it encourages protein sparing, which means your body will use carbohydrates for fuel instead of burning off your lean muscle mass for energy. 

The Truth About Protein & Muscle Growth

We all know that protein is a huge component to muscle growth, but how much do you really know about how protein contributes? Knowing how protein impacts muscle growth is an important factor in understanding its role in your diet.

When we exercise we create micro-tears within our muscles. Our body immediately wants to repair these tears, so it in turn increases blood flow to begin the repair process. Since protein is the building block for our tissues this is where protein synthesis is at play. The blood carries proteins to aid in the recovery of our muscles; making them stronger and larger than before. Without adequate amounts of protein, however, we hinder the growth of our muscles. 

So, we know that protein is good for our muscles, but how much is enough? New research published by the Journal of Nutrition in 2014 suggests that protein synthesis hits it's peak at around 20-30 grams of protein intake. This implies that "a single serving of a high-quality protein (12 ounces lean beef, 90 g protein) has no greater effect on muscle protein synthesis than a more modest 4-ounce (30 g protein) meal." Furthermore, research has shown that extra macro nutrients of any sort may be stored as fat. 

So, how do we translate this information into our daily lives?

  • We need no more than 20-30 grams of protein per meal; even after a workout!
  • Post-workout we need two, three, or even four times our protein intake in carbs, in respect to the intensity of training.
    • For example, for a high intensity workout that lasts 60 minutes, it is recommended to have 20g protein and at least 60g carbohydrates. 
  • You need both carbs and protein within two hours after training; ideally within 30-60 minutes after exercise to ensure maximum results and proper recovery. 
Orange Creamsicle Protein Shake
Serves 1
Super delicious vegan protein shake that tastes like an orange creamsicle. Bonus, it contains 3:1 carb to protein ratio which is ideal for post-workout replenishment!
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Total Time
2 min
Total Time
2 min
1088 calories
181 g
3 g
19 g
52 g
3 g
479 g
76 g
21 g
0 g
13 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 1088
Calories from Fat 161
% Daily Value *
Total Fat 19g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 7g
Cholesterol 3mg
Sodium 76mg
Total Carbohydrates 181g
Dietary Fiber 25g
Sugars 21g
Protein 52g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 serving vanilla protein powder; plant-based (We love, Skoop!)
  2. 8oz orange juice
  3. 8oz oat milk
  1. Add all ingredients into blender bottle, and shake!
Nutrition Facts
  1. Calories: 400
  2. Fat: 5.5g
  3. Carbs: 68g
  4. Protein: 22g
  5. Sugars: 44g
  6. *Please note: The nutrition facts below are not accurate. This info is generated by an automated tool that is in beta. The information above is the correct nutrition information. Thank you.
Happy Body Kitchen

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About the author

Sommer Chaka is a certified holistic nutritionist. She believes that by consuming a whole foods plant based diet, you can prevent, cure, and even reverse some of our most deadly diseases like cancer and heart disease.

She has a passion for food and helps teach others how to create flavor-packed meals that are quick and simple. Allowing you to create a happy healthy lifestyle and reach your goals.

She is available for consultations. Contact her at (832) 414-6362.