Whenever we're in Bali for a stretch of time, we relish the opportunity to get back into a healthy fitness routine. Lately I've been doing body-pump, step, yoga, and tennis each week, which has been such a nice change from the sedentary few months I had after breaking my foot.
Each of these workouts is a sweaty 45-60 minutes of intense exercise, and I like to go into each session energized with the right nutrition so I can keep up with the class and get the most out of my time at the gym. Last week I attempted the step class on an empty stomach and it was infinitely more difficult - which really goes to show the value of eating correctly before hitting the gym.
In consultation with a couple of personal trainers that I've worked with over the years, I came up with this super simple shake. It's ideal workout fuel; high in protein, low in fat, rich in probiotics and fast-digesting carbs, and light on the stomach. It also happens to be delicious!
I try to workout in the morning so this shake also serves as a breakfast substitute for me, but it would work equally well after your workout for muscle repair.
Makes 1 Serve = 230 calories and 24 grams protein
- 1 scoop vanilla whey protein powder
- ½ cup frozen berries (I used a mix of blackberries and strawberries)
- ¼ cup unsweetened almond milk
- 1 bottle of yakult (80ml / bottle)
- ½ teaspoon ground cinnamon
- Toss all the ingredients in a blender and blitz until smooth, around 30 seconds. That's it!
- Drink immediately, 30-90 minutes before your workout session.
- This recipe multiplies easily. I usually make a double potion for Justin and I to share.
- Look for a whey protein powder that gives you 20+ grams of protein per 120 calories. I use this one which has 24 grams.
- Use any berries you like, fresh or frozen. We tend to keep blueberries, raspberries, strawberries, and blackberries in the freezer and alternate between them.
- Yakult is an awesome addition to this shake because it's a great source of probiotic goodness, and it also acts as a sweetener so you don't need to add honey or agave for taste.
- Cinnamon is another good addition as it's high in antioxidants and has anti-inflammatory properties.
- If you're really hungry, tired, hungover (!), or you have a more intense workout planned, add ½ - 1 banana to your shake. We tend to add banana to our shake on the days we play tennis, and it seems to prevent brain fog from setting in too early.
- You can also substitute the almond milk with soy milk, or another unsweetened nut milk, depending on your preference.