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Recipe: Post-Workout Recovery Shake

I got my start 30 years ago as one of the first personal trainers in L.A., and there are two fitness questions I get asked most often:

  1. How did you get those arms? 
  2. What should I eat and drink before, during, and after a workout?

For rules about what to do before you work out, check out this blog. During exercise, you simply need 4 ounces of water every 15 minutes. (Read here to find out more.) But what do you do after you hit the showers?

Within one hour of exercise, you need a meal with 20-25 grams of protein and about 25 grams of carbs. This is the ONLY time I recommend eating low-fiber and low-fat, as you want your body to be able to rapidly absorb these macronutrients. Since fat and fiber slow that absorption down, skip them in your post-workout meal.  

The shake recipe below has everything you need, plus bonus nutrition points for the dark leafy greens. They provide powerful antioxidants to help quench the free radicals generated from your exercise session.

Post-Workout Recovery Shake


May 3, 2017

Make the most of your workout with this easy protein shake recipe. It’s full of all the nutrients you need to recover, burn fat, and build muscle after exercise.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 5 mins
  • Yields: 1 Serving


2 scoops JJ Virgin All-In-One Paleo-Inspired Protein Shake (either flavor – the added branch-chained amino acids are the key)*

8 oz. organic unsweetened rice milk

1 tsp L-glutamine Powder

1/2 cup fresh greens (chard, kale, baby spinach, or mixed supergreens)

4-5 ice cubes


1Blend the ingredients together until smooth. (Ramp up the blender speed slowly to keep it creamy, as Paleo shakes can get foamy if blended too fast or too long.)

2Your shake can be thickened by adding more ice cubes or thinned by adding cold water.

*Want to know more about JJ Virgin All-In-One Protein Shakes and L-glutamine Powder? Check out JJVirginStore.com to see product details and FAQs.


Want more healthy, yummy recipes? Check out jjvirgin.com/recipes.


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