Food is the best way to get your nutrients but there are times when it's good to get a protein drink in. In addition you can get a good amount of nutrients from a drink if its done right and can make your own weight gainer without all the additives the traditional weight gainers come with. Let's get into it.
There is a window of time after a workout, typically 1/2 an hour to an hour, where your muscles could really use the nutrients. During this time they need to be re-fed and glucose is the fastest way to get nutrients to them. Protein is good to include but is not as quick acting and serving the immediate need. Whole food, as I stated, is always the best but not as convenient. I like to carry some canned pineapple for after my workout but it's refrigerated at work prior to my workout. When that isn't possible, a protein shake will act as a quick fix.
When I'm heading directly home, I really enjoy a protein packed smoothie. I fill the blender with a scoop of peanut butter, some frozen berries, a little bit of canned pineapple, a couple scoops of protein powder, a few chunks of frozen banana, and some almond milk. Other things can be added easily. Spinach, yogurt, cocoa powder and pretty much anything you think will be tasty. If trying to add calories to use more as a meal I add raw oats from Quaker. They get all blended up and chugged down with the rest of the shake.
I don't have specific measurements but you can adjust for yourself how much you want to drink at once. I usually make enough for a tad more than one glass. Below is a list of what is in the shake pictured.
List of ingredients. Adjust the quantity for your needs. These are all linked to items in Amazon. They are all good quality foods and as few as additives a possible.
Promix Protein Powder
Let me know what you like to add in your smoothies. Sometimes I add mixed berries, or strawberries etc. The sky is the limit when choosing to mix and blend for yourself. Hope you enjoy.
Happy Lifting and Strive To Arrive!