Learn how to make a protein workout shake with gelatin!
I also lovingly refer to gelatin as a girls BFF because of the amazing skin, hair and nail benefits. You can read more about all the wonderful benefits of consuming gelatin and why you should be using it HERE.
But did you also know that gelatin makes the perfect protein workout recovery shake for athletes looking to rebuild muscle and aid in recovery?
The specific amino acids in gelatin (mainly glycine and proline) are just the type of amino acids you need to build muscle, repair tissue and lessen inflammation. Several claims have been made that gelatin even boosts the human growth hormone and boosts metabolism (further helping you lose weight and build muscle!).
Because of the high levels of glycine content, gelatin helps your body repair quicker, helps repair small tears in cartilage, eases stiff joints and helps build muscle. Sounds exactly what you need after a grueling workout, right?
1 tablespoon of gelatin has approximately 6 to 9 grams of protein (I use 2 tablespoons for my protein shake recipe, but you could add more, if needed).
WHAT’S WRONG WITH USING PROTEIN POWDER?
It’s really hard to find a protein powder with no added sugar or that have no questionable ingredients and artificial additives. Even harder is it to find protein powders made from animals not treated with antibiotics or hormones. If you do happen to find a protein powder that is all natural and sources from healthy, grass-fed , pasture raised animals, expect to shell out some serious cash. And plant based protein powders have a low biological value, which means there’s less protein and amino acids available to you to be absorbed and used by your cells.
There’s also a big concern that protein powders are processed at temperatures that result in a large supply of free glutamic acids, which act like MSG in the body.
SO WHICH KIND OF GELATIN SHOULD I BUY?
The type of gelatin you buy matters. Because gelatin is an animal product, it’s important that your gelatin comes from healthy, pasture raised animals that were not pumped with hormones, antibiotics or confined to factory feeding lots. THIS is the company I recommend because their gelatin is made from grass-fed, pasture raised animals.
I also prefer to buy the hydrolyzed collagen (THIS one) because it will not gel, you can add it to hot or cold liquids and it mixes very easily with other ingredients. The hydrolyzed gelatin also has a low molecular weight which means it’s quickly absorbed to your connective tissue. This is especially helpful in a recovery shake when you want the nutrients quickly assimilated to start the repair process.
INGREDIENTS THAT AID IN MUSCLE BUILDING & RECOVERY
I switched to pure hydrolyzed gelatin for my protein shake about a year ago with tremendous results.
Every ingredient in my protein shake is designed to serve a purpose for aiding in the recovery and rebuilding of muscle tissue:
- GELATIN – builds muscle, repairs connective tissue, lessens inflammation
- SWEET POTATO – replenishes muscle glycogen
- RAW HONEY – reduces muscle fatigue
- CINNAMON, GINGER, NUTMEG, CLOVES – all have powerful anti-inflammatory properties to help relieve muscle and joint pain. Cinnamon also has high levels of manganese that serves to build connective tissue. Ginger improves the absorption and assimilation of nutrients. Nutmeg and cloves are a staple in Chinese medicine to treat inflammation and muscle pain.
MY PROTEIN SHAKE WITH GELATIN RECIPE:
Makes 1 shake:
1 cup water (I specifically do NOT use milk – whether coconut, almond, dairy, etc. as a base because the fat content in these milks can slow nutrient absorption. After a tough workout is when your body needs nutrients as quickly as possible, which is why I stick to using water with only a splash of coconut milk. If you aren’t using this shake for workout recovery, adding part milk or all milk as the base instead of water will make it taste better!)
splash of coconut milk or other milk, optional
½ cup ice
1 small cooked sweet potato or ½ of a large one (or ¾ cup canned pumpkin like THIS)
1 tablespoon pure raw honey
½ teaspoon pure vanilla extract
1 teaspoon cinnamon
pinch of ginger, nutmeg cloves
Blend in a blender until well mixed. Enjoy!
Consume within 30 minutes of a hard workout for best results.
Interested in how else you can use gelatin? Read THIS post on 6 different ways to use gelatin.
And then make learn how to make homemade healthy Jello snacks using gelatin HERE.
Do you use gelatin? Have you noticed any good results from it? Talk to me
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