Banana Almond Protein Shake

Figuring out how to eat as an athlete can be tricky. Tricky, confusing, frustrating, annoying,.. you get it.  Timing is everything. Ratio is crucial. And nutrient uptake is absolutely essential. And there's no shortage of opinion on what and when to eat.

Even if you're not a serious athlete, performance nutrition can help compliment your workouts--whether it's a morning jog, a weekly yoga session, or a night of climbing--the right foods can be the difference between an energizing, soul-stirring workout and an exhausting, miserable one.

When I was pole vaulting for BYU I remember wondering when my legs would stop feeling like they were made of lead and when my arms would stop feeling like they were 50 lbs. I was exhausted all the time and couldn't make it through a single class without falling asleep (it's a wonder I ever finished with a degree!!) Looking back, I was doing all the wrong things nutrition-wise--snacking on high processed, high sugar carbs that couldn't sustain me through workouts. I did fine on good, whole sources of protein intake, but with how damaged my gut was, the nutrients just weren't there to help get the necessary proteins and sugars to my muscles to refuel.

Aaaah, if only I knew what I know now.

Good, whole sources of fat will keep your energy levels stable and help your body use fat as fuel instead of sugars. Your body only stores small stores of glucose in the muscles and these are used up rather quickly during exercise. In order to get through longer, harder, tougher workouts, the body needs to learn how to use fat as energy. This slower burning source of fuel can keep you working harder and running faster over longer periods of time.

After a workout, rich sources of protein and whole sources of carbs (especially glucose) can give your muscles they nutrition they need to replenish glycogen and ATP lost during the workout.

Here's an example of a pre-workout protein shake that's packed with healthy fats and some good protein to keep you going and hitting your workout harder.  Coconut milk is a great source of a fast-digesting fat that can be a ready source of energy for a long workout and an egg or whey contains real, easily digestible sources of protein for quick muscle repair.

I won't usually drink this shake after a workout--due to the fats in almond butter, which slow down digestion and prevent nutrients from getting to the rest of your body FAST. But there are definitely days when I am craving something cool and refreshing after a power-packed workout, I love sipping on this nutritious shake while stretching my sore muscles!

Either way, this banana almond protein shake has plenty of real, whole nutrition that will definitely give energy and power to your fitness goals:)

Banana Almond Protein Shake
Author: Amy MoffatPrep time: 2 minServings: about 2 cups


10 ice cubes
3 Tbsp almond butter
1 egg or 1/4 c whey
2 Tbsp honey
1 banana
1/4 c coconut milk
1/2 tsp vanilla extract


Combine all ingredients in a blender and puree until smooth!

Leave a Reply Text

Your email address will not be published. Required fields are marked *