[Closed] Protein during/after exercise

Some days I find it hard to eat that much protein so a protein shake is a quick and easy way of getting 20g of lean protein.

Almonds are rich in mono-unsaturated fats, which has a positive effect on cholestrol, the fibre contained in the nuts also blocks some of the fat being absorbed by the body.

Why are you finding it hard to get enough protein? Its tricky without knowing what you are eating on a daily basis, but even two slices of bread contain nearly 10g.

If you absolutely must have a protein shake then why not make your own?
There are loads of tips on the internet, like this for example :
http://www.wikihow.com/Make-a-Homemade-Protein-Shake-Without-Protein-Powder

Some science stuff for protein intake. I have copied this from else where.

The purpose of this is not to try to pinpoint what an "optimal" protein intake is, I'm not sure we'll ever have a concrete answer to that question anyway. Absent any evidence that high protein intake is harmful, there's really no good reason to take a mimilist approach to protein intake.

The current RDA for protein intake is .8g/kg of bodyweight. The real kicker here is that they claim that there is no benefit to eating more than that. I simply want to arm people with research that disputes this.

So, here we go:

1.4-2g of protein per kg of bodyweight is beneficial for individuals engaged in intense exercise:
http://www.ncbi.nlm.nih.gov/pubmed/20048505
http://www.ncbi.nlm.nih.gov/pubmed/19278045
http://www.ncbi.nlm.nih.gov/pubmed/17908291
http://www.ncbi.nlm.nih.gov/pubmed/18500966

2-3g/kg is beneficial for athletes:
http://www.ncbi.nlm.nih.gov/pubmed/14971434

Older subjects lost lean mass getting the RDA protein recommendations (.8g/kg):
http://www.ncbi.nlm.nih.gov/pubmed/11382798

Double the RDA outperformed the RDA for individuals in a calorie deficit:
http://www.ncbi.nlm.nih.gov/pubmed/495538
http://www.ncbi.nlm.nih.gov/pubmed/16046715

Triple the RDA outperformed the RDA for individuals in a calorie deficit: http://www.ncbi.nlm.nih.gov/pubmed/19927027

Subjects with a 1.5g/kg protein intake lost fat and gained lean mass:
http://www.ncbi.nlm.nih.gov/pubmed/10838463

Of people that don't exercise, high protien intake causes less lean-mass loss:
http://www.ncbi.nlm.nih.gov/pubmed/17299116

Andypaul99

almond milk is another alternative

good call! I've used this too and forgot all about it!
Commercial supplements are not needed in my opinion, I'd rather stick to natural products for recovery, but I do use electrolyte replacement drinks whilst doing long rides and a single gel - I've done back to back 100k + rides over seven days in 35C temps and never used a commercial recovery product and minimal protein intake... and I'm no spring chicken! I'm practically vegan - maybe I could improve if I ate meat/protein by the ton - lol 😀

I quite often go for a banana smoothie - couple of bananas, 10 ice cubes and 200ml of yoghurt. Add a little vanilla extract and/or maple syrup or honey to make it a bit more tasty and a pinch of salt.

Stops me hitting the thing I crave most after a long ride - salty crisps or chips!