The only time I promote eating a high-glycemic carb is within an hour after aggressive resistance training (to failure). I throw a banana into an 8- to 10-ounce chocolate protein shake to bump up blood sugars and insulin levels, which will drive amino acids into the muscle tissue. That helps increase your amount of muscle tissue and strength.

Actually, I drink protein shakes twice a day: Once in the morning after my morning workout as shared above- then a plain chocolate protein shake (no fruit) about 30 minutes before bed.

More benefits of protein shakes. They help your body recover from aggressive exercise, restoring muscle glycogen. They also can contribute to muscle repair.

Certain research suggests intense exercising adults supplementing with 10 grams of protein, 8 grams of carbohydrates and 3 grams of fat have "fewer infections, less heat exhaustion and reduced muscle soreness."

Protein types. Shakes come with varied protein sources, such as whey, casein, egg, soy and milk. These sources may affect your body differently. I've found both whey and casein smart choices.

Whey protein

• Absorbs quickly

• Found in milk

• Digests quickly

• Excellent supplement after aggressive training

Casein protein

• Absorbs slowly

• Key protein in milk

• Digests slowly

• Excellent supplement before bed

Try one of my favorite protein products: +PROTEIN from Bill Phillips Right® Nutrition product line.

• 90 calories

• 22 grams of high-quality protein

• Pure whey protein isolate

• 1,000 mg of pharmaceutical grade L-glutamine to enhance muscle metabolism

• Naturally sweetened, free of artificial ingredients

And be sure to try Annie's nutritional, yummy shake.