Get Your Free Week Trial Today! | 317-407-4512

Workout Smoothie

I have something to admit to you guys. Behind closed doors, my wife and I call this the, “Gains Shake.” I know, I know. We couldn’t be more lame. The truth is, depending on how you customize this recipe, this workout smoothie can be optimal for muscle gain, maintenance, or even weight loss. Your personal goals should be the influencer on how much food you cram into this workout smoothie. Looking for a way to gain muscle? Add in another 1/4 cup oatmeal, and an extra tablespoon of peanut butter. Looking to lose fat? Take out the honey, and use almond milk rather than regular milk. If you’re looking for maintenance, you can potentially keep the recipe as it is written, but remember your personal caloric needs will be different than the person next to you, so be sure to recognize how much food you need (or don’t need) in a day to fuel your goals.

For a before workout snack, I like to drink this workout smoothie at least one hour before class begins. This is a good amount of food, and I don’t want it to be sloshing around in my stomach. After a workout, this really can function as your usual complete meal. Again, be sure to customize amounts and ingredients to suit your needs. The ability to play and experiment with this basic baseline recipe is probably my favorite part of the workout smoothie. Out of honey? Throw in some maple syrup or dates, instead. Don’t have milk on hand? You can use water. Don’t want to use oatmeal? Cooked rice works well, too. Have fun with it, and find your favorite combination.

Workout Smoothie Ingredients:

  • 1 Cup Ice
  • 2/3 Cup Fair Life Milk (or milk substitute of your choice)
  • 1 Scoop Vanilla Protein Powder (I like Puori or Driven whey protein)
  • 2 T All Natural Peanut Butter
  • 1/2 T Honey
  • 1/2 Cup Oatmeal
  • 1/2 T Black Chia Seeds

Workout Smoothie Steps:

  1. Add all of the ingredients to your favorite blender or nutribullet-like device, and blend on high until everything is thoroughly mixed together. Allow the blender to run for at least one minute after all the ice is crushed in order to give your drink the best consistency.
  2. Remember, customize the amount of food for YOUR needs! For some of you, this will be a lot of food. For others, it may not be enough. As always, think about what you need specifically to achieve your goals.

 

 

Other Posts You Might Like

CrossFit Workouts: How to Tailor Appropriately for you

The point of doing a CrossFit workout is not to do the workout how it is written on the board. The purpose of CrossFit workouts is to accomplish the intended stimulus of the workout. What does stimulus mean? Stimulus means the way the workout is supposed to make you feel. When you check out any … more »

What are the best CrossFit shoes?

You can always spot a person who just started CrossFit training by what shoes they are wearing. In a typical big box gym, or even a bootcamp or HIIT studio like an OrangeTheory Fitness, you can pretty much wear whatever kind of shoe you want. The workouts are not forcing you into so many unique … more »

CrossFit Workout of the Day – 9/13/19

WOD: CrossFit Open Workout 15.1 9 Minute AMRAP: 15 Toe to Bars 10 Deadlifts 5 Snatches WOD Purpose: This WOD is preparing you for the CrossFit open which starts on October 10th. This is a classic CrossFit triplet (meaning it has three movements) and is a spring workout. If you have efficient toe to bars, … more »

What do the Jonas Brothers and CrossFit have in common?

This was originally written and posted by Morning Chalk Up, a daily newsletter about all things CrossFit. Check out their site and subscribe for a dose of fitness in your inbox – plus cool new products and sale announcements only for their readers. Hannah Canil, a senior at Penn State University, and sixteen-year-old Lily Jordan … more »

CrossFit Workout of the Day – 9/10/19

WOD: Tabata at each station, with 1:00 rest between Hollow Body Hold Medicine Ball Slam Plank on Foam Roller Palloff Press WOD Purpose: The purpose of this workout is to develop your midline stability – aka make your core stronger and give you better endurance. All four of these tabatas will take your abs, hips, … more »

CrossFit Workout of the Day – 9/9/19

WOD: Overhead Squats 7 sets x 3 reps, working to a 3 rep maximum lift WOD Purpose: This workout is a test to evaluate how well your overhead squat is progressing. As we are on a squat cycle, this is an important mid-cycle check in for how things are going – so come in and … more »

Ready to transform your life? View Our Memberships