After a good hard workout your muscles become very depleted of glycogen stores. In order to replenish your glycogen stores and begin the process of recovering any damaged muscle fibers, you should be eating a 3 or 4 to 1 carbohydrate to protein ratio shake.

After a vigorous workout I like to make my favorite Vanilla strawberry banana protein shake. With my shake you get plenty of vitamins and simple sugars from the fruit, some fiber and complex slow digesting carbs from the oatmeal and a high dose of quick digesting protein from the vanilla isolate protein powder.

Strawberry BananaVanilla Strawberry Banana Protein Shake Ingredients:

  • 1 scoop vanilla isolate whey protein
  • 6 Frozen strawberries
  • 1 banana
  • 1/3 cup oatmeal
  • 250 ml water

Preparing your Vanilla Strawberry Banana Protein Shake

In order to make this delicious post workout shake you are going to need a half decent blender.

First fill your blender with 1 cup (250ml) of cold water.

Add the strawberries, banana, oatmeal and protein powder.

Blend until nice and smooth.


If you want to make your shake even sweeter without adding more sugars, try adding two packages of Splenda artificial sweetener. If you would prefer to stay away from chemicals, add a handful of green grapes; they dramatically increase the sweetness.