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TheperfecthomemadeproteinshakeJamieOliver|Features

Theperfecthomemadeprotein
shake
By ROZZIE BATCHELAR | September 3, 2014 | In Dairy free, Healthy, Jamie's food team,
Nutrition, Recipes, Special diets, Vegan

Athletes and exercise junkies have gone mad for protein shakes and supplements over the
past few years, with sales expected to reach 8bn over the next ve years worldwide. The
appeal of these products is that they claim to increase muscle strength, function and size, and
although theyre largely consumed by 20-something men trying to bulk up for the summer
before putting on a t-shirt a size too small to show o their hard work, they can de nitely
have a place in a active lifestyle.
Vanity aside, however, protein intake is an important factor to consider when exercising,
especially if you are one of those who heads straight to the weights room to bench press your
body weight. The science behind muscle gains after a workout is this: when you put a lot of
pressure on your muscles, your muscle bres tear and break. When they rebuild themselves,
they rebuild bigger and stronger.
So, what does protein have to do with all this? Our muscles need protein to grow and repair
so, to repair the damage done during exercise, we need protein. In the UK we easily get
enough protein from our diets, and on average we exceed the recommended daily amount,
which is 55g and 45g for men and women respectively or more speci cally around 0.8g per
kg body weight every day. Exercise does not increase our protein requirements signi cantly
enough to warrant drinking litres of protein shakes. Overloading on protein supplements will
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provide you with no extra bene ts, nor will it speed up the bulking up process your
muscles can only utilise a certain amount of protein, so anything extra you take will go to
waste. In fact, excess protein intake puts pressure on the kidneys and liver, which can have
health implications.
More important than the amount of protein is the timing. You have a window of about two
hours to aid muscle recovery, so this is the time to get the protein in! Most of us have our
protein-heavy meal in the evening, so if you are a morning gym bunny rather than a post
work gym-goer, switching this habit around would help you get the most from your workout
and reduce muscle soreness.
Research shows that post-workout protein intake can a ect these gains in a positive way, but
its also important to remember that after a workout your muscles stores of glycogen
essentially energy will be depleted, so including carbohydrate in your post-workout
recovery fuel is equally as important. Hydration also goes without saying, but unless your
workout exceeds an hour, water will su ce until you have nished your workout.
Because I do my exercise in the mornings, I have a couple of go-to smoothie recipes that I
can quickly make up for a breakfast after a run. My favourite is this banana, peanut butter
and chia seed smoothie, the recipe for which is below. Chia seeds have been dubbed the
runners food because of their ability soak up to 10 times their weight in water, so theyre
great for hydration, as well as being high in protein and packed with other nutrients. Peanut
butter has a bad rep for being unhealthy because it is high in fat and calories, but it is also
high in protein, so as long as your portion control/will-power is strong, then a tablespoon in
your smoothie does no harm at all!
I have included non-dairy options for all the vegans out there too happy exercising!

Homemade protein shake recipe

homemade protein shake
1 banana, peeled
150g low-fat natural yoghurt or soya yoghurt
100ml of semi-skimmed milk or dairy-free milk
1 tbsp peanut butter
1 tbsp chia seeds
tsp cinnamon (or to taste)
Simply whizz all the ingredients together in a blender and drink right away!
As ever, remember that a balanced diet and healthy lifestyle will play a massive role in
keeping your whole body in tip-top condition these tips are speci cally for all you superhttp://www.jamieoliver.com/newsandfeatures/features/perfecthomemadeproteinshake/

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sporty foodies who may require a little extra of the good stu .

Check out our head nutritionists brilliant guide to alternative milks, complete with the
perfect recipe for almond milk.

ABOUTTHEAUTHOR
Rozzie is a nutritionist in Jamie's food team, but her university degree also quali ed her in
sports and exercise science. Sport (along with food) is one of the loves of her life, and she is
a self-confessed exercise junkie and running addict. Despite being a nutritionist, Rozzie also
has a not-so-secret addiction to baking and chocolate, and loves combining her nutrition
and baking knowledge to experiment with speciality recipes.

Rozzie Batchelar's blog

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27Comments

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DaroPescador2yearsago

That'sroughly17gramsfat,52gramscarbohydrate(mostlysugar)and22grams
protein.Hardlyaproteinshake,whicharearound80%protein.Also,thedailyprotein
requirementscitedareridiculouslylow.That'stheamountofproteinpeopleneedifthey
don'twanttogetsick,notwhenthey'reexercising.Don'tdrinkthis.
31

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DavidWhitfield>DaroPescador2yearsago

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Thisismorelikeamassgainerthanaproteinshake.Ifpeopledrinkthiswhen
theyaretryingtoloseweightthentheyaregonnabewastingtheretime.Ifwhat
yousayiscorrectintermsofthemacros,thisisabout449caloriesinadrink.
Thatstheeasiestwaytogetpeoplefat.Just4oftheseinadayforanaverage
femalewillresultinfatgainz,thatsWITHOUTeatinganythingelse.
8

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jamieoliverdotcom

Mod >DaroPescador 2yearsago

Thereare20.5gofproteininthisshakerecipe.That'sjustunder1/2ofyour
Referenceintakewhichisagoodrecipeforbreakfastpostexerciseobviouslyif
theexerciseyouaredoingisreallystrenuousorexhaustivethenyoumay
requiremore.Thereisnoaddedsugarandasreferencedinthefeaturethis
recipealsoreplenishesyourcarbohydratestorespostexercise.
8

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RuneJ>DaroPescador2yearsago

Verygoodsaid,allrespecttoJamie,hedoesawonderfulljobhelpingpeoplein
thisworld,buthisteamneedstogetintotheprogramwhenitcomestonutrition,
isnotthefirstpostwherethingsiswayoff.AndSoyamilk!Soyahasbeen
linked(byOriHofflemaker)tospikeoestrogenLVLinpeople,witchwillhavea
negativeinpactonyourmouclegain,butboostyourproductionoffattcells.
5

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Guest>DaroPescador2yearsago

Mostpeopleoverconsumeproteinandmostpeopledonotdoenoughexercise
towarranthighamountsofprotein.Actualathletesshouldbeworkingwitha
dieticiantomakesuretheyaregettingwhattheyneed.
ItalsodoesnotsayanythingaboutSoyMilkRuneJ(andresearchonthatis
dodgyanyhow).Nondairymilkcouldbecoconut,almond,wheat,hemp...
Alsonooneshouldreallybehavingmorethanoneoftheseadayanyway
David....
Thiswouldbeagoodmealreplacer/afterworkoutsnackforanyonedoinga
moderatetohighamountofactivity45timesaweek....
1

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DavidWhitfield>Guest2yearsago

*Facepalm*Iwasnottalkingabouthaving4inaday!Iwasjustsayingif
youdidthenonly4wouldbeenoughtomakeanyaveragewomengain
weight.Thatwasmyarguementagainstit.
Butifwearegonnaplaypicky,itsagoodmealreplacer,yes.Buta
snack?Neverheardofa449caloriesnackbefore.
2

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LisaDick2yearsago

Thanksforthinkingofthenondairydrinkerstoo!
8

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Michal2yearsago

So,whatarethenutritionalvaluesofthisshake?circa..
6

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JUlia>Michal2yearsago

fat:17
protein:17
carb:48
fibre:9
cal:417
perrecipe
1

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Oli2yearsago

IthoughtbasedonallarticlesandbooksIhavereadthatchiaseedhavetobeleftto
growintheshakenotblendanddrinkrightawaybecauseoftheirnutritionvalue.Isthis
correctorwecanblendchiaseeds?
4

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JamesAdams2yearsago

Poorlyresearchedarticle.Halfofitsimplyisnottrueatall.
6

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Wasiayearago

@jamieoliverdotcom
mefrom3rdworldcountryandmadeashakeformyworkoutswithfollowing
ingredients,neededtoknowisthisfeasibleforhealthandhowmuchproteinscouldbe
init:
Dairymilk250ml,1egg,1tbsPeanuts,1tbsChiaSeeds,2tbsOatmealand2dates
oranyotherfruitfortaste.
3

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Ana2yearsago

CanIchangethepeanutbutterforalmondbutterandthelowfatnaturalyogurtforlow
fatgreekyogurt?
2

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jamieoliverdotcom

Mod >Ana 2yearsago

Definitelysoundsdelicious!
1

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AIEMAN>jamieoliverdotcom2yearsago

isthereanyreplacementforchiaseeds

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GermanFafian2yearsago

Righttomy"WheninHome"recoverydrinkslist.

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Righttomy"WheninHome"recoverydrinkslist.
Thanks,
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Eric15daysago

It'sasadarticleforsomeonewithadegreeinsportsandexercisescience.Research
hasconsistentlyshownthatathletesneedfrom1.31.7gramsofproteinperkgoflean
mass.Thereisnotasinglestudythatsuggestsexcessproteinishardonthekidneys
orliverinhealthypeople.Lastly,asanotherpostermentioned,nutbuttersandchia
seedscontainsignificantamountsofphyticacid,whichcanreduceabsorptionof
importantminerals.
SticktomakinggreatfoodJamie,goodorbadforyou.Leavethesciencestuffto
scienceexperts...orhireafew...

Reply Share
GloriaVitori4monthsago

Thankyouforsharingthisrecipe,Itseemsveryhealthyanddelicious.Ireallylike
readingyourpost.Itisveryhelpful.

Reply Share
BritLindkvistDenBiggelaar2yearsago

Greatrecipe,butforemostgreatarticle.

Reply Share
DavidBrown2yearsago

IwaslookingforacheapproteinshakeformysonandI.Heneedstoloseweight
(130kgsand6foot4)andIneedtogainit(55kgsand5foot6)IhadcancerandImon
themendIjusthavetoputonsomeweight.AfterreadingthecommentsIthinkthis
shakewillbeperfectforushecanhaveonebeforehiscrossfitsessionandIcanhave
fourormoreadaytogainweight.
Thanks

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JorgunThomeVonHarburg>DavidBrownayearago

5monthslaterandhowareyougettingon?Analternativeforyoumightbe
jerseymilk.1litreperdayisabout800calories.Thatontopofnormalfood
consumptionshoulddefinitelybeenoughtogainweight.WhenIdidthat
(fortunatelynotduetoanillness)Igainedabout30lbsin6months.

Reply Share
MichalFix2yearsago

CanIchangethebananatoanotherfruit?

Reply Share
ChristiePleasantsHeffner2yearsago

Ithinkit'samazingwhatJamieandhiswonderfulteamaredoingwiththisprogram.
Howeverinadditiontothecommentsbelow,anotherfactorI'dliketobringupisthe
phyticacidcontentinnutbutters.Phyticacidisamajorcontributortomineraldepletion
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phyticacidcontentinnutbutters.Phyticacidisamajorcontributortomineraldepletion
andaidsintoothdecay.AdditionallyIonlyprovideorganic,wholefatmilkand/orkefirto
supplythenecessarynutrientsformychild'sdevelopment.Keepupthegoodwork!

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CalMark>ChristiePleasantsHeffnerayearago

Ohgetreal.
1

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IanTremblay2yearsago

Thepostworkouttimingwindowisamyth,asaremostnutrienttimingclaims.Recipe
looksnicethough.

Reply Share
2yearsago

wonderfulrecipethankyou...ilovemilkshakes.

Reply Share
rumanabaharia2yearsago

Rumanabaharia
Necessaryproteinshakesreallycanbeanysortregarding
foodsubstituteshakesemployedpertainingtoreplacingwithyourcurrent
everydaytypicalfood.Necessaryproteinshakesidenticalsimilartovarious
otherliquids,reallyexistwithquiteafewwidevarietysimilartowhey
healthproteinsshakes,fruityproteinsshakes,villageidealproteinsshakes
andsoforth.Justlatelyinsidetheparticularexcessweightburningindustry
numeroushealthyproteinsshakesaregenerallymadepertainingtogirls,these
kindofproteinsshakesregardingladiesaregenerallydesignedproduced
foundationwithwomenspreference,choices,hasslefreeinadditionto
additionallyconsistencytogetingest.Asidefrom,fullstringconnectedwith
selfmadenecessaryproteinshakestestedrecipesfurthermorebeenrecently
releasedinsidethissector.

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