Is it possible to make a Post Workout Shake without protein powder? Absolutely!
When I first began working out at the gym I would often get a protein shake after training. A creamy cappuccino flavoured protein shake, oh so creamy and ever so yummy.
At €4 a pop I found the shake to be a tad pricey so I started looking into buying my own protein powder and making my shake at home.
Once I read the ingredients at the back of the protein powder bottle that was the last time I considered buying protein powder. Here we go again with the added sugar, salt and carrageenan. Same reason I stopped buying almond milk and started making it.
What to use in place of protein powder?
Since I was 100% positive that Mother Nature has provided us with everything we need to replenish our bodies post workout, I set out concocting the perfect post workout shake without protein powder. Post workout it’s important to have a balanced amount of carbs, protein, essential fatty acids, electrolytes, and antioxidants for optimal recovery. Luckily, all of these can be sourced naturally.
I’ll take real food over supplements any day!
Without further ado here’s my formula for the perfect post workout shake without protein powder. Try to maintain this order, especially if like myself you do not own a high-speed blender.Step 1 Liquids, Step 2 soft ingredients, Step 3 frozen ingredients and Step 4 nut butters last only after an initial whirl.
How to make the perfect post workout shake without protein powder
Step one – Add the liquid Base
- Nut Milk – contains plenty of B vitamins, iron and riboflavin, both important for muscle growth and healing
- Green tea – has been shown to boost the metabolic rate and increase fat burning in the short term
- Coconut water: Low in calories but rich in potassium, an electrolyte lost in sweat
- Coffee – speeds glycogen replacement when paired with carbs
My Choice : Homemade Almond Milk – low in fat, high in protein, lipids and fiber
Step two – Add fruit
Fruit is an excellent source of simple carbs and antioxidants. Simple carbohydrates can be converted into energy almost immediately. All simple sugars get converted into muscle glycogen which is the energy stored inside your muscles.
- Low carb fruits such as berries which contain high levels of antioxidants
- Your favourite seasonal fruit
My choice : strawberries and bananas which are a great source of magnesium which helps muscles repair and ease DOMS.
Step three – Add protein
- Collagen Peptides – contains 18 grams of protein per serving
- Greek yogurt – contains twice the protein of regular yogurt, for a more satisfying smoothie. Calcium and probiotics are added benefits
- Ricotta cheese – contains whey protein, which bolsters muscle repair
- Hemp hearts – a complete plant based protein. Hemp hearts also contain the essential fatty acids omega 6 and omega 3. In addition, hemp hearts are a good source of both soluble and insoluble fiber. They are also packed with vitamins and minerals, including vitamins A, B1, B2, D and E, as well as the minerals calcium and iron. Hemp seeds contain 25 percent protein, 35 percent fatty acids and 27 percent carbohydrates (primarily fiber)
- Almond butter – has calcium, magnesium, and phosphorus for strong bones
My choice : Organic Goat Milk Greek Yogurt & Hemp Hearts
Optional Nutrition Boosters
- Dark leafy greens
- Ground flaxseed – supplies a healthy dose of alpha-linolenic acid, an omega-3 fat
- Walnuts – heart-healthy omega-3 fats, and magnesium for muscles
What do you think? Is it possible to make a ‘good’ protein shake without protein powder? Leave me your thoughts below!
Please share this post to give your family and friends a chance to try out the recipe too.
Perfect Post Workout Shake
- 1 cup almond milk
- ¼ cup greek yogurt
- 1 banana
- ¼ cup strawberries
- 3 tablespoons hemp hearts
- Combine all ingredients in a blender and process until smooth
- Add more liquid if it's too thick
Let me know how you like it Kim!
Good tips! I just got my first bag of hemp hearts and I’m pretty much in love with them. 😉
Thanks Raia! I love hemp hearts, I sprinkle them on just about everything these days:)
I don’t use a lot of protein powders…i like your formula!! A perfect meal in a glass!
Thank you Tessa! I couldn’t agree more.. 🙂
Love your formula, I like to use goat milk yogurt and hemp seeds for protein in my smoothies too!
Thanks Sylvie! They’re great aren’t they.. 🙂
I’ve never been able to find goat’s milk greek style yogurt! Only plain goat’s milk yogurt. Where can I find it? Or what brand do you buy?
Hi Melissa, I’m in Spain so I don’t suppose the brand I get here would be of much help to you.. 🙁 You could always make your own. I’m actually working on a post about how to easily make your own greek yogurt. It might be out as early as next week so be sure to sign up for my newsletter so you wont miss it.. 🙂
What a great post! Thanks for sharing your recommendations. I often add hemp seeds in my smoothies, sometimes chia seeds. I’ve never used green tea, but am so curious to try! We typically add almond milk and plant-based protein powder along with seeds of some sort. I need blend up some more fruit!
Thanks Steph! I really like using green tea for a change and with all those antioxidants you just can’t go wrong!
I never thought to use green tea as a smoothie base. Such an interesting idea!
Thanks Audrey! I’m always experimenting.. 😉