First, let’s clarify by what I mean by “Post Workout Shake”. A post workout shake is the cold, delicious, high protein, blended up mixture that you drink down within 30-60 minutes after completing your last rep or your last minute of cardio at the gym. So “post workout” just mean after the workout. I wanted to clarify that because there seems to be some confusion about what “post workout” means. I refer to this more commonly as “Shake Time“, like I outlined in a previous post.
In general, I am no longer a fan of shakes, or drinking your calories. Solid food meals yield better results over time. And, I am definitely not a fan of protein powders. A protein POWDER in a plastic tub will NEVER be as nutritious as real food. If you insist on buying protein powder, at least learn how to avoid these 7 mistakes. And, learn how to “hide” the protein powder in real food, like in this recipe.
In light of that, I am going to give you a post workout shake recipe here today that I’ve been experimenting with for over 20 years. I have tweaked this recipe here and there slightly over the years trying to get it just right. I think I’ve nailed it. Friends and family that do not even LIKE protein shakes tell me this one is awesome. Most that have tried it say, “it tastes like the milk left after you eat a bowl of Cinnamon Toast Crunch!” My personal nickname for this post workout shake is “Egg-Tastic”.
Before I give the recipe, two things…
- This is MY OWN recipe.
- This recipe contains RAW eggs. **RAW EGG WARNING. I suggest caution in consuming raw and lightly cooked eggs due to the slight risk of salmonella or other food-borne illness. To reduce this risk, I recommend you use only fresh, properly refrigerated, clean grade A or AA eggs with intact shells, and avoid contact between the yolks or whites and the shell. For recipes that call for eggs that are raw or undercooked when the dish is served, use shell eggs that have been treated to destroy salmonella, by pasteurization or another approved method.
- 2 large eggs
- 2 large egg whites
- 1/2 cup Quaker Old-Fashioned Oats, measured dry
- 1 cup Shaw Farm Skim Milk (or substitute, but it won’t taste as good)
- 1 teaspoon of this really high quality Cinnamon
- 1 teaspoon real vanilla extract, or 1 teaspoon of this excellent Vanilla Bean Powder
- 1 tablespoon RAW HONEY
- 1.5 servings (3 scoops) Power Crunch Proto Whey, Vanilla CremeProto Whey (made by BNRG) (or substitute, but Proto Whey contains a significant amount of fiber which I feel is necessary for this recipe)
Take out your blender (I love my Ninja! and then grab the eggs out of the fridge. Put a garbage barrel close by. Crack the first egg and separate the yolk from the white, the white goes in the blender, the yolk and shell toss in the garbage barrel. Do the same with the second egg. Crack and add 2 more WHOLE eggs, throw away the shells. Add the Shaw Farm Skim Milk. Add the Cinnamon. Add the protein powder. Add the vanilla extract. Blend on low for 2 minutes. Add the Quaker Old Fashioned Oats. Blend on LOW for a full FIVE MINUTES. Place blender jar in the refrigerator for 15 minutes. Take out and blend another minute.
Drink and ENJOY! Sip slowly… make it a Positive Food Ritual.
This shake contains about 725 calories. 66 grams of protein, 68 grams of carbohydrates, and 21 grams of fat (macro-nutrient profile 36P-38C-26F, which is damn close to ZONE). For me this is one serving, but for most people, one batch will be 2 servings. Store tightly sealed in a cold refrigerator if you don’t drink it right away and blend another minute or two before drinking.