My Post Workout Smoothie Recipe

A Post Workout Smoothie

A Matter Of Quality Control

There’s a ton of different options out there concerning protein shakes and some of them promise big things. There’s a smoothie for the hard gainer, others for those that are trying to cut up and one’s that will turn you green and into the Hulk. (Okay I’m kidding on that last one) If you look at the ingredients list of a number of these, you’ll see a lot of food-like substances and ingredients that may be questionable. After all, the supplement game is still by and large, the Wild Wild West and unregulated. While I’m not going to pull the appeal to nature fallacy here, I usually prefer to go the natural route with nutrition. That is unless it’s mercury, strychnine or lead. You with me so far? Great!

I’ve been making post workout shakes on and off since the 90’s, experimenting with all sorts of ingredients. At one point in high-school, I was putting 6 raw eggs into my smoothie along with my protein powder; at that time I was a hard-gainer trying to bulk up for football. Eventually I got away from the raw eggs and put boiled eggs in my smoothie instead, oh how disgusting that was, but hey: PROTEINZ!

A Power Packed Post Workout Smoothie!

I’ve done other routes like Muscle Milk, which at the time helped me in a pinch, but I never got full from it. The game changer for me however, was when my wife and I bought a Blendtec a number of years ago. We also bought a juicer too, a couple of years prior to the Blendtec but it is so messy and wasteful. I’ve literally went hog-wild (or is it buck-wild? I guess it depends on the day) making all kinds of smoothie concoctions. Below is my current recipe for my post workout smoothie. (I usually rotate the greens and as well as some of the other ingredients though) Everything I put in this smoothie has a purpose. While I won’t explain the intent for every ingredient, I’ll explain some. Feel free to ask about the others in the comments section, if inquiring minds want to know.

Making A Post Workout Smoothie


Just beat it, beat it, beat it, beat it, no one wants to be defeated…and you don’t have to get beat if you have beets to eat errr drink. Beets are an amazing food! I remember years ago folks raving about products such as N02 Explode and others like it, that contain nitric oxide (NO hereafter) in it. Without getting too technical, NO helps with vasodilation which dilates the blood vessels–helping the body to more efficiently receive nutrients, also lessening the effect of DOMS etc.


Kefir is one of those old world foods that the new world folks have been warming up to in droves. (Here’s an article on how to make it) Kefir is said to be good for so many things but I primarily take it for overall digestive health, and to ramp up my immune system. It’s quite zingy in taste by itself, an acquired taste, but you won’t even notice it in this smoothie.


This is another one of those old world foods coming to us from Peru. The Incan warriors would consume it for its ability to maintain stamina. It’s in the adaptogen class of herbs, helping the endocrine system with balancing hormones, such as lowering cortisol levels. Traditionally its consumed gelatinized (i. e. not raw but cooked) so to be easier on the digestive system, for absorption and utilization. Shhhhhh, it’s really great for libido too!


Ginger is one of the classic anti-inflammatory herbs that most people know about. No it doesn’t come from a remote village, on an island high up in the mountains where the gods watch over it to maturity. You can grow it in a gardening container on your balcony quite easily, not too exotic, but whateves. Just a small piece of ginger, can give you a pep talk in so many ways.


Walnuts have the highest amount of omega-3 fatty acid content of all the nuts according to nutrition expert Alan Aragon. Omega 3’s (aka: alpha linolenic acid) are one of the two essential fats that the body doesn’t make. They’re also good for dealing with inflammation and oiling dem bones, oh okay, even more than this too!

Walnuts have the highest amount of omega-3 fatty acid content of all the nuts according to nutrition expert Alan Aragon.

A Tasty Smoothie Recipe


  • 3 cups of water
  • 1/2 cup of kefir
  • 2-3 stalks of greens such as kale or chard (or 2 large handfuls of spinach)
  • 1 banana
  • 3/4 cup of cherries or blueberries (frozen)
  • 1 medium sized beet
  • 1 inch of ginger
  • 1 scoop of maca powder (5 grams)
  • 1 handful of walnuts
  • 1 scoop of MSM flakes (4 grams)
  • BCAA’s
  • Protein powder
  • 1 tablespoon of avocado oil (or olive oil)
  • 1 scoop of creatine (5 grams)
  • 1 tablespoon of chia seeds
  • 1/2 cup of oatmeal

Have you tried this recipe yet? Let me know below!

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