Post Workout Shake Recipe – John's Favorite Post Workout Protein Shake

Enjoying a post workout shake is one of the most effective nutritional strategies you can adopt to help boost your recovery from training. I put the post workout shake “meal” right up there with breakfast in terms of importance. For physiological reasons, your body is just ready and waiting for nutrients following physical exercise, and it’s one of the best times to ensure that your nutrition is on par with your goals.

There are many different post workout shake recipes, and even more supplements that cater to the same need. I’m not a big fan of using supplements exclusively for post workout nutrition. However, I do use a half serving of whey protein in this recipe. I recommend that you get the bulk of your nutrition from whole foods like the ones in this recipe.

Here is a video about how to make it…

Post Workout Shake – my favorite recipe

John’s Post Workout Shake Recipe
1/2 cup of milk or water as a base
1/4 cup plain, nonfat yogurt
1/4 cup cottage cheese
1/2 serving of vanilla whey protein powder
1 tbsp ground flax meal
1/2 tsp cinnamon
1/8 tsp nutmeg
2 tbsp-1/4 cup rolled oats
2 tbsp peanut butter
1 banana
1 cup of mixed berries
1/2-1 cup of ice cubes

Blend on medium-high for 1 minute, and serve.

Note: Changing the fruit makes a completely different shake. Try kiwi, pineapple, apple, pear, apricot, peach, or cantaloupe for a different post workout shake. I would guess that this recipe is about 600-800 calories total depending on the exact quantities of each food.

Please do note that this is a very high calorie meal, and this may be a problem if you’re on a fat loss program. If you’re pursuing a body composition goal like trying to lose fat or build muscle, then I highly recommend you monitor your calorie intake as a minimum and your macronutrient ratios/serving sizes as a maximum. This is the only way to ensure that you are making positive progress towards your goals. A great program for doing this is Tom Venuto’s Burn the Fat, Feed the Muscle, which teaches you how to lose fat and build muscle without drugs, supplements, or fad diets by using secrets of the worlds best bodybuilders and fitness models.

Do you have a favorite post workout shake or meal? Please post your comments below.

To your health and success,

Fitness Professional

P.S. Tom’s program Burn the Fat, Feed the Muscle is one of the best comprehensive nutrition guides on the internet. You can find more information by visiting my Nutrition Page. Or by visiting Tom’s site directly:

One Response

  1. My breakfast shake consists of:
    1 banana
    1 cup of pineapple juice
    2 tblspoons of ground flax seed
    2 tblspoons of tahini (ground sesame seed)
    1 teaspoon spirulina

    Extra protein comes from 2 scrambled eggs (not in the shake).

    I think this would work as a post workout meal as well.

    Good post.


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