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!
Ingredients:
- 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?
Protein Shake
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 Seed
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.
Multivitamin
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.
Raspberries
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!
Strawberries
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.
Blueberries
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.
Milk
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.
Ice
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.
Recipe/Instructions:
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.
What’s your favorite post-workout shake?
I like shakes but I often put greens like spinach and kale and always ginger into them. Lately I have been putting in some tumeric, although that gives it a peculiar taste.
Adding spinach or kale to smoothies is always a great idea! Mniam!
Hi, Agness!!!
I have recently started my weight lifting program and this healthy and delish protein shake of yours will be something to incorporate to my diet. Have a delicious day!
Great to hear that, Denise. Good luck with your weight lifting training!
I just came back from swimming–this would really hit the spot!
For sure, enjoy it! 🙂
This sounds delicious! I love your blog by the way! 🙂
Thanks a lot, Monica! Lovin’ your blog as well x 🙂
Sounds perfect for post workout—and I love all the ingredients! The berries make it so tasty!
I love adding berries to my post-workout shakes! <3 Thanks a lot, Liz.
Yum! That looks very refreshing!
INDEEEEED <3
This sounds delicious. As long as l don’t taste the flax seed, I think l would love it :-).
You can get creative with ingredients – add more, remove some – all depends on your taste buds 🙂
This looks and sounds delicious! I love having a big smoothie after a workout. I’ve never tried one with multivitamin powder. Such a great idea. Thanks 🙂
Smoothies are awesome and they taste even better when you drink it straight from the blender after your workout LOL
This is such a great recipe! I’m always wondering what I need to eat post workout and this shake is so easy to whip up! Thanks for sharing it 🙂
Thank you, Karrie!
Oh sounds like a great shake, love that you added flax in there. I liek to add hemp, flax, chia or the like.
I used to add flax seeds as well but I can’t find any these days… 🙁
Great! And I love that this doesn’t include banana, my pet hate :p
HAHA 🙂
I can’t wait for berry season! This shake would also make a fabulous afternoon pick-me-up!
I can’t wait for strawberries this summer. Yummy!!
Wonderful, invigorating smoothie! Great photo as well! Is protein shake gluten free?
You can use the gluten-free one, mine wasn’t.
Yum!!
Looks amazing!
Gotta try it!
For sure, Mary!
This shake is just beautiful. Tasty and nutritious. AND healthy! Love the colour.
Thanks Natalie! <3
I love the different types of berries you used in this! My fav post workout shake is banana, milk, peanut butter, spinach and a few dark chocolate chips. It’s higher cal but I love it after a long run. It’s like a treat! 🙂
Banana + milk + peanut butter + spinach + dark chocolate = HEAVEN! Thanks for sharing this recipe x
Yum! This looks delicious! I love including flax seeds in my shakes.
Flax seeds keep me fuller for longer! #diettip
Sounds like a good idea. Which protein shake would you recommend?
I am not a big fan of whey protein. They make me bloat and I break out a lot on my skin. Thus I stick to plant-based protein powders, example: Perfect Fit Protein (Vanilla) or Garden of Life Organic Vegan Protein Powder with Vitamins and Probiotics (also Vanilla flavour).
Love healthy post-workout options, and this shake looks delicious! A shake or smoothie is a great on-the-go option. Thanks for sharing!
You’re welcome, Stephanie! The shakes are a great option!
i love this kind of energy boosting shake! lovely pictures 🙂
Thanks, Uma! Hope you try them 🙂