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Cross-Fit Training Post Workout Shake

Before any workout, it is good to make sure you are fueled up to get through your workout. You also need to remember once you drop that last weight set down you need to feed your muscles because your body is pretty much running on empty. After that long sweat session, your body is repairing, replenishing, and it is still moving long after you stop working out.

It's important to follow your workout with the right macro-nutrients to prevent the breakdown of muscle proteins while it is refueling itself. So after every workout, I follow with my post workout shake to get the results that I want. It is important to drink your shake at least 15 to 30 minutes after that last rep.; you don't want your blood sugar level to fall.

So with all that said I want to share with your guys my post workout shake to feed my muscles.


2 Medium Size Banana 1 tbsp. Flax Seed Oil (Trader Joe's) 1 Cup Organic Unsweetened Almond Milk 1/2 Cup Organic Whole Milk Yogurt - French vanilla (Trader Joe's) 2 tbsp. Organic Peanut Butter Creamy Salted Valencia (Trader Joe's) 1 Scoop Optimum Nutrition, Gold Standard, 100% Whey, Vanilla Ice Cream


-Add your almond milk at the bottom first, next pour in a scoop of your protein to make sure it blends well. -Next add your banana, yogurt, peanut butter and oil. -Afterward blend it all together for about 30 seconds to one minute to make sure all is well blended smoothly.

Once you shake is blended go ahead and drink up your smoothie. I like to use a straw because it helps me drink it faster, that way my body is getting it's nutrition right away.

Health Benefits:

-Flaxseed oil has about 50% to 60% omega-3 fatty acids in the form of alpha-linolenic acid (ALA). The oil helps to lubricate the colon to work as a natural laxative for better bowel movements. Flaxseed oil helps to create EPA eventually DHA through the ALA, helps with weight loss and relieves constipation. Fights Cellulite to achieve healthier, better-looking skin.

-Almond Milk - It helps with weight management while keeping your heart healthy. It helps build strong bones with little impact to your blood sugar level. Almond milk contributes in keeping your digestive system working properly, and it has no lactose. If you are training at the gym, it is ideal to help contribute to muscle strength and healing.

-Yogurt - If you are eating yogurt you will be benefiting from animal protein (9 grams per 6 ounces of serving) because yogurt comes from milk. Other nutrients include calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. Yogurt contains good live strains bacteria's for your digestive system to keep your body healthy.

I make sure to add these ingredients along with others because they complement my workout. After I drink this shake, I can feel how good my muscles feel, and I can recover with no problem. Cross-fit training takes a lot out of me during the training session, but afterward, I drink this shake to help maintain my results. It is a great post workout shake for me after my workout to give me the energy to make my small card post workout meal and to shower and go on with my day.

Remember to use ingredients that complement your workout to feed your muscles properly. Get help from the professionals at to learn more about making a great post workout shake for your training.


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