Your run’s finished, you’ve kicked some a*s and you’re ready to replenish your energy and your muscles! Well, I’ve got you covered, here’s my recipe for the ultimate post-workout shake. I’ve also provided you with a full list of how every single ingredient benefits your body and some simple instructions for making it. The whole shake comes in at only 150-250 calories depending on how many protein scoops and which type of milk you use. If you’re trying to keep your calories under control you’re still good. Try it and let me know what you think!
- 1-2 Scoops Protein shake – Either unflavoured, mixed berry or blueberry
- 1 Serving (10g) flax seed – Can be in powdered form
- 1 Serving (approx 400mg) multivitamin powder
- 8 Raspberries
- 4 Strawberries
- 15 Blueberries
- 100-150ml Milk – Can be whole, semi-skimmed or skimmed depending on preference
- 1 Handful of Ice
*Bonus Tip: You can also use frozen berries if that’s easier for you.
Why These Ingredients?
1-2 scoops of protein shake will provide between 20-40 grams of protein. This will help to recover and rebuild your muscles, which means you can continue to improve your training.
Flax is a great source of Omega-3 Fatty Acid, which is quite hard to get into your diet unless you happen to eat a lot of oily fish. It can help you maintain healthy cholesterol levels, healthy skin and hair and it promotes good digestion. Plus it’s gluten-free, vegan-friendly, full of fibre and relatively cheap.
A quick, simple way to get closer to your recommended daily allowance of various essential vitamins and minerals. A good multivitamin will include vitamins A, B, C, ideally D, plus magnesium, zinc and iron.
These are high in vitamin C and anti-oxidants, and have been linked in some studies to improvements in memory, and to a lower risk of cardiovascular issues. Plus they’re super tasty!
These are a good source of vitamin A, vitamin C, fibre and potassium, which has been linked to decreased risk of heart attack and stroke. Plus, like the raspberries, they’re really tasty.
These contain a type of flavonoid known as anthocyanin, which gives them their awesome colour, plus a load of health benefits. They also contain vitamin K, vitamin B and vitamin C, as well as zinc, magnesium and calcium. Studies have linked blueberry consumption to healthy bones, better mental function, better memory and a reduced risk of heart disease.
Full of calcium for healthy teeth and bones, plus a good source of simple sugars to replenish glycogen stores after your training. Cow’s milk is also rich in potassium, which can help to manage blood pressure and reduce the risk of heart disease. It’s also a good way to rehydrate.
This helps to keep the shake cool, which I think makes it taste that little bit extra refreshing. Plus since ice is water it will help with rehydration too.
This one’s super simple and takes about thirty seconds!
- Throw all of the ingredients into a blender.
- Blend for about twenty seconds.
- Pour out and enjoy.
I’ve tried to include pretty much everything you could possibly need into this post workout shake. You’ve got protein, carbohydrates, fats, fibre, fruits and a huge range of minerals and vitamins. Plus because of the natural sweetness of all the berries, and the chilling effect of the ice it’s also amazingly tasty and super refreshing.