Brian’s killer post-workout shake

By on August 15th, 2009

Here’s a recipe for an awesome post-workout shake that also sneaks 7 servings of fruits and veggies in.

  • 1/2 cup apple juice (60 calories, 0 fat, 13g carbs)
  • 1/2 cup water
  • 3/4 cup frozen blueberries (40 calories, .5g fat, 19g carbs)
  • 1 scoop blueberry medley Vegegreens (50 calories, 2.5g fat, 3g carbs, 3g protein
  • 1 scoop protein powder (I use Syntrax Matrix 2.0 chocolate 120 calories, 2g fat, 3g carbs, 23g protein)
  • 1 tablespoon natural peanut butter (80 calories, 6g fat, 6g carbs, 3g protein)

Throw it all in a Magic Bullet for 60 seconds and you’ve got a great little shake! That’s a total of 340 calories, 11g fat, 45g carbs, 29g protein.

You get the equivalent of 7 servings of fruits and veggies, 15% of my protein needs for the day, and enough fat to mobilize the vitamins that you’ve got in there.  Take a few fish oil capsules with this (one of the added benefits of this shake is that it’s very balanced, so you won’t be getting fish burps).

And it tastes good too!

I get all of my supplements (Protein, greens, and fish oil) at Spartan Nutrition in London.

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One Response to “Brian’s killer post-workout shake”

  1. Ryan says:
    August 17, 2009 at 10:24 am

    That does sound good.

    Cut out the fishoil if this is post workout. While fats are good for you, it’s all about nutrient timing.

    Carbs after working out = good
    Fats after working out = bad

    You don’t want to slow the absorption of carbs to your muscles (which fat does).

    Also, does this count as a meal or is this a post-workout shake?

    What the Metabolism Advantage doesn’t tell you, is that if fat loss is your goal, skip the post-workout drinks and stick with calorie-free BCAAs (this really kick-started my weightloss). This is outlined in Precision Nutrition (the father of the Metabolism Advantage) which I can lend to you.