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Best Pre- and Post-Workout Shake Recipes

Best Pre- and Post-Workout Shake Recipes
Arabella Ogilvie
Writer and expert6 years ago
View Arabella Ogilvie's profile

No one can achieve their goals without the right fuel in the tank. Perfect your pre- and post-workout nutrition and transform your performance in the gym instantly. Boost your energy and improve your fitness in one fell swoop with these delicious pre- and post-workout shake recipes.

What's in this article:

Why a workout diet is important

If your body is lacking adequate fuel, you’ll never achieve your full potential in the gym. With the right food in your system, you’ll not only feel rejuvenated during your workout, but it’ll set you up for bigger and better gains in the long run.

Pre-workout nutrition is essential to getting the most out of your time in the gym. You’ll feel energized and your body will be able to push itself harder and do more.

Your post-workout nutrition is just as important. Maximize on your gym session and grow your muscles by taking on those all-important nutrients directly after your workout.

Not only will you progress and grow faster, you’ll also cut down your recovery time dramatically. That means you can be back in the gym, destroying workouts day after day, without any substantial aches and pains to slow you down.

A convenient way to ensure you’re getting everything you need from your workout nutrition is to make delicious, nutrient-packed shakes. Blend these in advance and bring them to work or the gym.

You can combine a variety of ingredients to create a delicious shake packed full with all the essential nutrients your body needs to perform at it’s best.

nutrition basics

What is the difference between pre- and post-workout nutrition?

Your body needs very different things to handle the strain of a workout and the recovery process after. Design your pre- and post-workout nutrition to reflect those needs.

You should also time your pre- and post-workout shakes to ensure your body is getting the most out of them. Before your workout, plan to have your pre-workout nutrition about 45-60 minutes before you begin your session. This gives your body time to digest and utilize the nutrients.

Before a workout your body needs the following:

  • Carbohydrates. Essential for any workout recipe. To exercise, your body needs fuel. This comes in the form of glucose from carbohydrates. By eating a healthy portion of carbs before you work out, your body will have enough energy to perform at its best.
  • Protein. Including protein in your pre-workout can improve performance and increase protein synthesis. This means your muscles will recover faster and strength will be increased.
  • Fat. Crucial for providing energy, including some fat in your pre-workout can give you a little extra boost.

By taking on these nutrients before your workout, you’ll give yourself an extra edge that will take your workout to the next level.

When you’re prepping your food for the day, you can often focus on energizing for your workout, and forget about your recovery plan. By having a post-workout plan, you’ll be amazed at how easily you can reduce your recovery times and progress your overall fitness. To get the best out of your workout, you should consume your post-workout nutrition between 30-60 minutes after you finish your session. This gives your body the nutrients to recover and grow quickly and efficiently.

After a workout your body needs the following to heal and recover:

  • Protein. This nutrient is essential to helping your muscles rebuild after a workout. Protein is the building block of muscles, so ensure you’re taking plenty to help them grow and repair.
  • Carbohydrates. Replenish your energy stores and help protein travel to your muscles faster with carbohydrates. You can reduce your recovery times by simply including a portion of carbs in your post workout.

By carefully timing when you take your pre- and post-workout foods - and ensuring you have all the right nutrition in your body - you can lock in short-term energy and long-term results.

nutrition basics

Pre-workout shake recipes

Get the most out of your workout and aid the growth of muscle with the perfect pre-workout shake recipe. They’re easy to make, packed with those essential nutrients and so tasty, you’ll think you’re having a cheat meal. Explore our top picks today.

Chocolate and peanut butter protein smoothie


  • 1 cup unsweetened almond milk
  • 1 scoop Chocolate Smooth flavor Impact Whey Protein
  • 1 tbsp. Peanut Butter
  • 1 chopped banana


  1. Place all of the ingredients into a blender
  2. Blend for approximately one minute or until smooth

Packed with energy from the banana, fats from the peanut butter and bursting with all-important protein from Impact Whey Protein, this delicious, chocolatey smoothie will help you smash any workout.

Vanilla protein smoothie



  1. Pour all of the ingredients into a blender.
  2. Blend for around one minute or until the mixture is smooth.

The combination of oats and whey will not only add delicious flavor and a creamy texture to your shake, it will provide you with plenty of carbohydrates and protein for an explosive workout. The nutritious chia seeds will also give your energy levels an extra boost for the perfect pre-workout shake recipe.

Vanilla coffee protein frappe



  1. Pour the almond milk, instant coffee, protein powder and oats into your blender.
  2. Blend for approximately 1 minute or until the mixture is smooth.
  3. Add the ice cubes.
  4. Blast everything together until the ice is just crushed, rather than completely blended.

Add another dimension to your workout with an energizing caffeine hit from some instant coffee. Combined with protein and carbs, you’re sure to have a killer workout.

For more inspiration and the best of our pre-workout shake recipe favorites, explore the recipes section of our website.

post workout protein shake

Post-workout shake recipes

Although pre-workouts are essential for an explosive gym session, don’t forget that all-important post-workout either. With the power to cut down recovery times, reduce muscle soreness and max out muscle growth, you can’t neglect your post-workout nutrition. Use our post-workout shake recipes to pack in those essential nutrients in a convenient format. Simply make it before you head out to the gym and it’ll be ready for you to drink when you’re done.

Strawberry and vanilla protein smoothie



  1. Combine all ingredients together in a blender.
  2. Blast everything in the blender for approximately one minute until smooth.

Get a fruity fix after your workout and satisfy your sweet tooth with this nutrient-packed shake. The oats and protein will maximize gains after your workout and help you recover quickly and efficiently.

Chocolate brownie protein smoothie



  1. Pour the almond milk, protein and oats into your blender.
  2. Blend everything together for approximately 1 minute, or until everything is combined and smooth, then consume straight after your workout.

Packed with all your essential post-workout nutrients, this indulgent treat is a must try for every gym goer. Sweet and super tasty, this post-workout shake recipe definitely feels more like a cheat meal than a healthy shake.

Give your body the fuel it needs to reach its full potential and perfect your pre- and post-workout nutrition. Discover the energizing capabilities of a pre-workout and power your gym sessions to the next level.

Reap the rewards of a post-workout and experience reduced recovery times and boosted results. Whatever your fitness level or your goals, these pre- and post-workout shake recipes will help to transform your performance.

Arabella Ogilvie
Writer and expert
View Arabella Ogilvie's profile