Post Workout Natural Shakes

I am a big fan of protein shakes, but not necessarily a fan of the majority of ingredients they have in them. Take a look at the label, and tell me you recognise even half of the stuff that’s in there…….I am not saying that they are all bad for you (used as part of a planned training, and nutrition programme, they can work pretty well), all that I am saying, is that surely making your own, and adding foods that you know are pretty much from their natural source/state, are going to be better for you in the long run, right?

When it comes to your shakes, you can pretty much do whatever you like. Just follow a simple little rule of thumb, and you are pretty much good to go.

  • 3-4 egg whites (or use 1-2 whole eggs for your fat)
  • 1 piece, or handful of fruit
  • 1 table spoon, or 2 thumb sized portions of fat
  • Water & ice (depending of whether you’re using frozen fruit)

Using the above guidelines, here are two shakes that I have recently used for my post-workout nutrition. They may take a little tweaking here and there, for preference of taste. I personally have a little bit of a sweet tooth, so like to have fruits that make it taste a bit sweeter (obviously).

The Nutty Berry:

  • Half a mug of cold water
  • Handful of ice cubes
  • Large handful of organic blueberries
  • Table spoon of natural, crunchy peanut butter (or Almond butter, which is better)
  • 4 eggs whites


  • Put all ingredients into a blender
  • Switch on blender (Duh!)
  • Blend until contents are of a satisfactory consistency
  • Pour contents into a drinking device (pint sized plastic cup works well)
  • Sip until finished
  • Recycle that cup (the planet will thank you)

Blueberry shake

Banana & Apple-Pie:

  • Half a mug of cold water
  • 3-4 ice cubes
  • 1 banana
  • 1 apple
  • Table spoon of natural peanut butter (or almond butter)
  • 3-4 egg whites
  • 1/4 mug of organic rolled oats


  • Same as above, maybe have less banana, or apple, I had more because of an intense training session



Both of these shakes taste great! It took me two attempts at both, to get them tasting how I personally like them. So remember to play around with the taste, and get it to suit you.

You can see that I added a little more fruit than normal to the second shake. I did this because of the training session that I went through that day. It was particularly intense, with lots of heavy weights. My body was in need of topping up my depleted glycogen (energy) stores quickly, and adding fruit into the shake is the quickest way to top up your liver glycogen, where glycogen is made, and then stored for further use within the body for energy.

Intense training sessions require essential post-workout training nutrition. Remember, you need to earn your calories if you are going to eat that bit extra. If you have been sitting around on your butt all day doing nothing, chances are you probably don’t need that bit extra. Earn your treat/cheat foods.

You have so many ingredients at your disposal for your post-workout nutrition, have a play around, post your own shakes online that you have tried, and comment on the ones that I have added on here.

Real food is always going to be better than anything that has been processed. Always keep this in mind, even when it comes to your post-workout shake.

Happy shaking!

Keep training hard, keep moving well, and let’s stay fit & healthy for a very long time to come.




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