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a REAL post-workout protein shake

Posted Apr 09 2013 12:22pm

Did you know that there is technically protein in everything? Even if you ate such a thing as straight apples all day, {and lots of them} you would still be getting protein because every plant has protein. The famous ‘where do you get your protein’ question is quite funny to me by now! Of course, each protein is different, and what we are really aiming to get are all the essential amino acids through our food sources.

Amino acids are the building blocks of protein, and getting them in any diet is simpler than you would imagine. Although there are high sources in meat, seafood, and dairy- if you opt out of these food choices, you are not left in the dust. {not saying these non-vegetarian options are bad for ya, but make sure they are organic, happy, and grass-fed if you are eating these things!!!}

Anyways, for those of you who are looking for plant-based sources of protein, and essentially- amino acids- look no more! Of course you know that there is an abundance of protein in things such as lentils, beans, quinoa, grass-fed eggs, and such- but some of the more uncommon ones are hemp seeds, chia seeds, bee pollen, maca root and spirulina powder. I’m sure that there are even more than this, but these are the ones that are in my pantry on an everyday basis.

Hemp seeds: Hemp-seeds
Considered a highly nutritious fat and one of nature’s richest sources of complete protein. Contains essential omega-3 fatty acids, has anti-inflammatory properties, balances hormones, supports brain and liver function.


A Peruvian root that grows high up in the Andean mountains and has been used medicinally for centuries. Maca acts as an aphrodisiac, stamina enhancer, hormonal regulator, and adaptogen. Increases blood oxygen content and supports thyroid function. Nutrient-dense with minerals, vitamins (especially B), enzymes and all the essential amino acids.



A form of blue-green spiral algae that grows in fresh water and has the highest concentration of protein found in any food source. A whole food abundant in chlorophyll, vitamin A, B and K, essential amino acids, essential fatty acids, and minerals. Acts as an anti-inflammatory, boosts the immune system, improves digestion and enhances energy. Spirulina contains as much iron as red meat and is a strong blood builder.



Chia Seeds:
Contain many polynutrient properties that support weight-loss and balance blood sugar levels; lower inflammation and blood pressure, hydrate the body and enhance the flavor of food. Chia seeds are a great source of soluble fibers and omega-3 fatty acids, full of antioxidants and complete proteins.


Bee Pollen:

Bee pollen is the food of the young bee and it is approximately 40% protein. It is considered one of nature’s most completely nourishing foods. It contains nearly all nutrients required by humans. About half of its protein is in the form of free amino acids that are ready to be sued directly by the body. Such highly assimilable protein can contribute significantly to one’s protein needs.



Combining all of these powerhouses, gets you to an amazing protein place- and you can play with it from there! For this particular protein shake that I made, the recipe is as follows…

  • 2 tbsp hemp seeds, blended with 1 cup of water to make a ‘milk’
  • 2 tbsp chia seeds, soaked in water for at least 5 minutes so they plump up
  • 4 dates [amazing post-workout energy!]
  • 1/2 cup frozen cucumber [natural hydration]
  • 1/2 apple
  • 1 tsp bee pollen
  • 1/2 tsp spirulina
  • 1/2 tsp maca
  • cinnamon and ginger, to taste

Blend and enjoy! It’s almost sinful, and tastes kinda dessert-esque.

I don’t usually count numbers with my food, but for this baby I just had to. A whopping 18 grams of plant-empowered fresh protein :)

But, play with it! You can add whichever fruit you like to the superfood blend such as berries, bananas, mango…really anything! If you have some kefir I would definitely throw that in there too for some fermented goodness to pack in the punch!


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