By Monika Tarkowska-Carter, CPT, LWMC, HLC 2
Click to Tweet this: Check out these great recipes for delicious fresh, organic post-workout shakes.
Get the best quality, organic fruit that’s in season. Squeeze the fruit juice as close to drinking as possible to allow it to retain all the vitamins which are highly perishable when exposed to oxygen. Always make sure the milks you’re using are organic. Raw animal milk is a much healthier option than pasteurized and homogenized, if you can get it. If you don’t eat dairy, try to find unsweetened nut or grain milks. If you can’t find them, the sweetened versions usually use evaporated cane juice or brown rice syrup. This is one time when it would be OK (though not great!) to use them, since the goal is to deliver fast acting carbohydrates to your muscles. Just remember to adjust all other carb amounts accordingly (for example – less fruit). Add some good fat in small amounts to help with protein digestion and absorption (remember: complete protein in nature does not exist without some natural fat in it!)
If you have specific “Why” and “How” questions, please refer to my previous blog article: “The Post-Workout Meal Dilemma”.
THE CARBOHYDRATE TO PROTEIN RATIOS ARE GIVEN FOR 25 G OF PROTEIN, UNLESS STATED OTHERWISE. IF YOU ARE USING 20 G, IT WILL INCREASE THE RATIO SLIGHTLY.WILD BLUEBERRY-ORANGE
Approx. 320-350 kcal; CHO:PRO 2:1 (CHO – 200 kcal, PRO – 80-100 kcal, FAT – 40-50 kcal)
1 cup (8 oz.) organic freshly squeezed orange juice1 cup frozen wild blueberries*
4 Tbsp protein powder of choice (20-25g)
2 Tbsp organic coconut milk (or 1 tsp organic virgin coconut oil)Blend in a blender at high speed.
Keep refrigerated if not using right away.
*You can also use fresh blueberries but frozen fruit gives more of a creamy texture.
3/4 cup (6 oz.) organic freshly squeezed orange juice1.5 cups organic fresh or frozen strawberries
4 Tbsp (1/4 cup) protein powder of choice (20-25g)1 tsp coconut oil/ OR 1/5 avocado
Blend in a blender as above
Approx. 340-360 kcal; CHO:PRO 2.2:1 (CHO – 220 kcal, PRO – 80-100 kcal, FAT – 40 kcal)
1 cup (8 oz.) fresh orange juice1 ripe peach or nectarine
½ cup frozen wild or fresh blueberries4 Tbsp protein powder of choice (20-25 g)
1 tsp organic flaxseed oilBlend in a blender as above
Approx. 290-310 kcal; CHO:PRO 1.7:1 (CHO – 170 kcal, PRO – 80-100 kcal, FAT – 36 kcal)1 Cup unsweetened organic almond milk (like 365, available at Wholefoods) – it will provide 4 g of fat
1 1/3 cup blueberries½ large ripe banana
4 Tbsp protein powder of choice (about 20-25 g)Blend in a blender as above
Approx. 340 kcal; CHO:PRO 1.5:1 (CHO – 168 kcal, PRO – 112 kcal, FAT – 60 kcal) – calorie values when using nonfat milk
1 cup organic raw milk, kefir or cultured yogurt – low fat or nonfat – this will give you protein and carbohydrates2 cups mixed berries (frozen or fresh)
3 Tbsp protein powder of choice (about 20 g)2 tsp raw organic almond butter (if using nonfat milk)
Few drops of liquid Stevia as a sweetenerBlend in a blender as above
Approx. 270-290 kcal; CHO:PRO 1.5:1 (CHO – 150 kcal, PRO – 80-100 kcal, FAT – 36 kcal)1 Cup unsweetened organic almond milk (like 365 available at Wholefoods) - it will provide 4 g of fat
1 ½ medium ripe banana
3-4 Tbsp protein powder of choice (20-25g) – (whey protein in chocolate flavor tastes great here)*1 TBSP raw organic cocoa powder – (you don’t need this if using chocolate flavored protein powder) - it will contain some of your fat + extra bonus of antioxidants (1 Tbsp will add 38 calories, 2.5 g of fat, 3.5 g of extra protein, 6 g of carbohydrates and 5.5 g of fiber)
*If you are not using cocoa powder, you may want to add an extra ½ banana for extra carbohydrates.Blend in a blender as above
CHOCOLATE-BANANA WITH MILK (if you can tolerate dairy)
Approx. 320-340 kcal; CHO:PRO 1.5:1 (CHO – 168 kcal, PRO – 112 kcal, FAT – 40-60 kcal)1 cup (8 oz.) organic raw nonfat milk– it will add some carbohydrates as well as protein
1 large ripe banana3 TBSP chocolate flavored protein powder (20 g)
1 tsp coconut oil, flax oil OR 1/5-1/4 avocado
Option 2Approx. 380-410 kcal; CHO:PRO 1.7:1 (CHO – 230 kcal, PRO – 138 kcal, FAT – 45 kcal)
1 cup (8 oz.) organic 1% milk – will add carbohydrates as well protein*1 ½ medium ripe banana
3 TBSP chocolate flavored protein powder (20 g)1 TBSP raw organic cocoa powder
*If you are using low fat milk and adding cocoa powder, you do not need any extra fatBlend in a blender as above
Approx. 440 kcal; CHO:PRO 3:1 (CHO – 300 kcal, PRO – 100 kcal, FAT – 36 kcal)1 glass orange juice
1 medium banana¾ cup cut up mango
4 TBSP protein powder of choice (25 g)1 tsp flaxseed oil
Blend in a blender as above
If using water, nut or seed milk, you will need to add more fruit to increase the amount of carbohydrates needed to replenish glycogen. The higher the sugar content in this case the better as it will speed up the uptake by the muscles as well as recovery.
If the shake appears too thick, you can always add a little bit of water to thin it out.
BE CREATIVE AND ENJOY! THEY TASTE GREAT AND ARE GOOD FOR YOU.
Do you live in the West LA area? I currently have an opening for a individual who is strongly motivated to improve their fitness and wellness. If that sounds like you, call me at 310-471-6786 and we can arrange a 45 minute interview to determine if we are a good match.