Post-Workout Protein Shake Recipe

Over the years I’ve experimented with all kind of recipes for a post-workout protein shake that was full of right nutrients and actually tasted good.

The main ingredient is the protein powder. It serves as the base from which I slowly built and settled on the recipe below:


Post-Workout Protein Shake Recipe

  • 1 small banana
  • 1 cup frozen blueberries
  • 1-1.5 cups water
  • 1 tsp flax seeds
  • 1 tsp chia seeds
  • 0.5 tsp cinnamon
  • 1 tbsp peanut butter
  • 1 serving vanilla whey protein (usually 30g)

Each ingredient has its purpose. Let’s start with the protein powder.

If you want to build muscle you need protein. I tried all types of proteins. Everything form cheap and expensive ones to pea protein powders and the ones created for vegans.  But you can’t go wrong with whey protein. It’s easily accessible and meets all kinds of budgets.  I’ve also tried flavoured ones but discovered that flavoured whey proteins just ruin the overall flavour.  Vanilla Whey might be boring, but it’s perfect for this protein shake recipe.

Bananas and blueberries, besides adding flavour, are there to provide the essential carbs needed to replenish your glycogen stores after a workout.  There is a lot of literature on the topic of the role the carbs play during post-workouts, so here’s a good read.

Cold ice water is all you need. Some people like milk in their shake, I say skip it. Because it will make the shake thick enough to eat with a fork.

Flax seeds add omega-3 essential fatty acids and dietary fiber.

Chia seeds are packed with amazing nutrients. High quality protein, minerals, omega-3s and antioxidants. Also, they help you feel fuller longer.

Cinnamon is a fairly recent ingredient I started incorporating, only about 2 years ago. What I love about it is that it helps lower blood sugar levels. But it’s indirect effects help speed up metabolism and can suppress appetite.

Peanut butter brings in additional calories from fats and adds more protein.

How many calories are in the post-workout protein shake?

Here’s the full breakdown of types of calories and nutrients you’ll get form the recipe above:

post-workout protein shake nutritional valuesAs you can see it carries enough calories to be a full meal replacement. Although it may seem it’s high in carbs, but remember this is a post-workout shake. You need the carbs right after a workout.  If you look at the carbs break down the actual sugar content is low and it almost meets half of your daily fiber requirements.

Make the shake more powerful by adding supplements you’re already using (if you are) such as creatine, glutamine and the like.

If you try this shake, let me know what you think? Or if you got another amazing recipe, share with us.