Post-Training Protein – Creamsicle Shake

I thought I would share a protein shake recipe that I make when I am working on getting rid of my flibble-flabble. I use this one all the time now that I started taking BODYPUMP™. It has a good amount of simple carbs to help quickly deliver protein to the repairing muscles.
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Vanilla Protien Powder, 1 serving
Orange Juice, 3/4 cup
Coconut Milk, 3/4 cup
Ice cubes, 4

Very simple: toss it all in a blender (I use a NutriBullet) and enjoy!


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(If you use different milk (almond, soy, or even water) or protein your numbers will be different.)

Now, some people don’t get down with protein powders – there are other, cleaner, ways to make an after workout snack. You could use egg whites and a little vanilla in lieu of powder. Or you could go for some hard-boiled eggs and skip the smoothies. This is just what I like to do. It’s redic fast and I can provide fuel to my body within 30 minutes of completing my workout.

If you are not sure about using protein powders, WebMD has a nice intro article, you can read it here. If you are trying to choose what type is good for you, you can read more about the specific types here on naturalhealth365. As always, your doctor is always a wise place to start if you have specific health concerns or feel you need help with how much protein you need and how/if you should supplement.

How do you refuel after strength training? Share with us!

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<3 Roni

11 thoughts on “Post-Training Protein – Creamsicle Shake

  1. protein powder for hot water says:

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  2. Kelli Goldsmith says:

    This sounds delicious. I’ve been doing CrossFit for about 7 months now, but am still learning how to properly fuel my body, especially post-workout. I’ll have to give this tasty smoothie a try! Thank you for sharing.

    • Roni says:

      Sure, I increase the liquids by ablut a 1/4 cup each and put kale in it sometimes, too. I ever tried CrossFit – yet! My gym is a YMCA and it has all the new stuff all the time, with CrossFit as the only exception. I’m loving the BodyPump and next set of classes I may even try to add a barre class to my list.

  3. Fimnora Westcaw says:

    In the pic, you show whey protein. What are some other recommended protein powders? Also, is that orange juice? and the coconut milk is preferable to almond, soy, etc? What about Rice milk? I’m looking for extra protein since I don’t eat meat.

    • Roni says:

      I don’t like the taste of rice milk and I don’t like almond milk too much. The coconut milk has a nice thick texture. You certainly can do this with any milk or milk substitute, some people just use water but I think that tastes gross, myself! Let us know what you liked if you experiment with it. I added some links above to the article to give you more info on the powders. Hope it helps!

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