The Perfect Post-Workout Shake
A simple, natural recipe to refuel and recover faster
Proper nutrition before and after workouts is key when you live an active lifestyle. Vitamins and minerals are a given if you eat a balanced diet (ok, add Vitamin D), but when it comes to training and recovery, it really comes down to two things: energy (carbs) and protein.
For energy, I stick to real food — pasta with tomato sauce, rice, and easy digestible bread — especially before races. I’ve completely cut out energy gels during competitions because they always upset my stomach. Let’s be honest: these gels are basically concentrated sugar blends, the kind you normally try to avoid. While they do give a quick energy boost, I’d rather take a small performance hit than deal with stomach issues mid/post-race. Unless you’re fighting for a podium spot, the goal should be to optimize your experience, not just your speed. If something doesn’t sit right with your body, skip it.
Now, about protein — active people need roughly 1.5 to 2 grams of protein per kilogram of body weight each day. That’s tough to hit through food alone. Whey protein is one of the best sources since it’s efficiently absorbed. (Funny enough, it’s a byproduct of the dairy industry… you’d think it would be cheaper!) Plant proteins like soy or lentils can also work, but you generally need more of them to reach the same effect.
I’ve recently switched to a very plain, high-quality whey protein — no flavorings, no sugar, no sweeteners. It’s made a big difference. My shake now tastes natural and feels clean, without the artificial aftertaste.
Here’s my simple post-workout shake recipe:
30g Naduria Organic Whey Protein
500ml Protein Milk (75g whey protein per liter)
1 banana (great source of magnesium) or frozen fruit like mango or berries
A spoon of wheat bran, flaxseed, or chopped nuts for extra fiber
Blend it all together and enjoy a smooth, natural, and filling recovery drink.
It’s simple, but it covers all the bases — protein, carbs, fiber, and micronutrients.
What about you?
Do you have your own go-to post-workout shake or recovery snack that actually works for you? Share it in the comments — I’d love to compare notes!