Post Workout Recovery Shake

Recipe

Here is the recipe for my post workout recovery shake. I look forward to consuming this each day as it almost tastes like a milkshake, but it’s 100% clean. Whenever I have some cold brew (recipe coming) in the fridge, I’ll usually add a little of that in there to give it some amazing extra flavor.

We use a Nutri Ninja Personal Blender with 1000-Watt Auto-iQ Base. I mention this because different blenders may produce different consistencies. This produces a nice thick, almost frozen yogurt like consistency which makes this feel like a dessert. It’s also nice because all you have to do is hit one button and it figures out the optimal blending speeds over 45 seconds.

What’s in It?

Protein

I love all of the Primal Kitchen products. They make eating Paleo/Primal a whole easier than it was when we first started back in 2011.  Primal Fuel is really good. The taste is good, the consistency is good, and it’s super clean. I also like Bluebonnet’s 100% Natural Whey Protein Isolate and used it for years. I like the taste of the Primal Fuel a little bit better, and Primal Fuel also is a little cleaner.

Collagen

I used to use Primal Kitchen’s product here as well, but recently switched to Vital Proteins Pasture-Raised, Grass-Fed Collagen Peptides. My wife had been using it in her coffee, so I looked at the label, and this one just has more in it. This is super clean, and is Whole30 approved. I like this for recovery as it promotes joint and bone health, as well as support for the connective tissue. As I get older, this kind of thing has become more important.

Vitamin C

I used to be a naysayer on this, as my wife started purchasing this after our family doctor recommended it. This is the purest stuff that we have been able to find. I became a believer when I started pounding this stuff when I felt a cold coming on. It’s a high dose, but I haven’t had any digestive issues at 10,000mg. I add this in daily to keep my immune system running well. I’m not sure if it aids in recovery, but this stuff isn’t the most pleasant to consume any other way, so the shake really masks it well.

Glutamine

Glutamine is an amino acid that is stored in your muscles. During exercise the glutamine levels in your muscles drop significantly. These levels can take up to 6 days to replenish depending on how well your body naturally recovers. Glutamine helps with limiting the breakdown of muscle, and improves your body’s ability to process protein. At almost 38 years old, I train pretty hard (1-3 times per day) and I’m rarely sore. I believe the supplementation here is a big part of that.

Fruit

I don’t want to pass over this because there are two important things:

  • The berries are frozen, this gives the shake a better consistency. The berries are likely more nutrient dense as well, since they are usually flash frozen.
  • The berries are organic. Strawberries are on the dirty dozen, and I can’t imagine blueberries would be much better. You are trying to be healthy so why would you want to consume pesticide?

Finally, I have found berries to be helpful with recovery. Here’s a post that explains some of the science behind that.

Water/Coffee

Because of the protein powder and how well it mixes, you don’t have to use anything other than water to make this drinkable. So in other words, you don’t have to use milk. As I mentioned in the recipe, I really like adding some cold brew in. When I mix this in, the end result is a smoothie that tastes like a fru-fru coffee drink.

Where to buy the ingredients?

Vanilla Coconut Primal Fuel from Primal Kitchen Protein Powder

The best place to buy this from is Thrive Market, however it requires you sign up for an annual membership. The price is about $12 less however, so if you like this recipe, you’ll probably want to sign up for that membership. My wife and I have an account with them, and we’ve been pretty happy with it. You can also get it on Amazon using the link above.

Thrive
https://thrivemarket.com/p/primal-kitchen-primal-fuel-vanilla-coconut-30-serving

Vital Proteins Pasture-Raised, Grass-Fed Collagen Peptides

Sprouts

If you have a Sprouts near by, this is where we have been buying it. They have a pretty insane sale that has been running for a few months. Otherwise you can get this from Amazon using the link above.

American Nutriceuticals Vitality C

Amazon
We buy this straight from Amazon now due to fast shipping on Prime as well as subscribe and save.

Iron Tek Essential Glutamine Powder

I usually just pick this up if I make it over to Whole Foods, but it’s available from Amazon as well for a comparable price. There’s about 100 servings in here, so it will last you for several months.