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Seans Post Workout Protein Shake

Posted Jun 03 2009 12:00am

Protein Shakes play a major part of your workout nutrition, that’s why its important to know what shakes are good for you. When you enter a local vitamin shop to purchase some supplements it can be quite overwhelming, if your not sure whats right for you ask a staff member to help you out, but do not think they are nutritionists because most of them arnt. But since they work in a health and fitness company they should know a little beyond the basics of nutritional supplements. Your Pre-workout shake is pretty simple. All your body really needs is water and some protein powder. Your Post-workout shake is the complicated one, well not really complicated, but its important to eat the right foods after your workout because that’s when the muscle building takes place. A good Post-Workout shake consists of  protein, a complex carb, and some fat. I’m going to tell you how i prepare my shake and what ingredients i use, this shakes for anyone, if your trying to bulk use more, simple.

8-10fl oz Skim Milk
1/2 cup instant oatmeal
1tbs organic peanut butter
1-2 scoops of whey protein
“if you use creatine, add 1tsp, i don’t use it”

Total Calories: 433   Carb=45g Prot=39g Fat=13g


Step One (Skim Milk)

First your going to need a liquid measuring cup.  Pour 8 – 10fl oz of skim milk into the cup, than pour the milk into the blender. I add the milk to the blender first because it acts as a base, if you add the other ingredients first you’ll lose half of it in the blender.


Step Two (Instant Oatmeal)

The second step your going to add 1/2 cup of  instant oatmeal. The oatmeal acts as a complex carb which is kinda like your muscles fuel. When your done lifting weights your body will burn the oatmeal instead of your hard earned muscles which will build nice lean muscular tissue.


Step Three (Peanut Butter)

You need fats to grow muscle or lose weight, It will help build lean muscle and protect your organs from injury. I like to use organic peanut butter but regular works fine. add 1tbs of peanut butter to your shake, if its sticking to your spoon use a knife to get it into the blender. Get as close to 1tbs as possible.


Step Four (Protein Powder)

The final step, we are going to add 1 -2 scoops of whey protein powder. This is our main protein source. If you use other proteins like Soy, Hemp, Hydrolysate, or Iso feel free to add them in place or in addition.



Blend the drink for 30-60 seconds on liquefy until its creamy. If your blender doesn’t have liquefy just blend it using your default program. Your drink should look like the drink below.


Pour and Enjoy

This is a really basic post workout shake. There are many other advanced proteins and ingredients you can add to meet your needs depending on your experience in weight training,  But for my age this is as far as i got.

I personally love the taste of the drink, it kinda reminds me of a peanut butter and jelly milkshake. You can add blueberries for antioxidants or a banana for natural sweetener. I hope you enjoy the shake and please share your own workout nutrition tips! I’m always looking to learn new things and improving things im already familiar with.


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