Post Exercise Recovery Shake: Replenish, rebuild, recharge

For years, I’d smash out a heavy resistance or long cardio session, then rush off into the day—totally neglecting that crucial post-workout window. No fuel, no nutrients, just stress on an already taxed body. Little did I know, I was missing the key moment to replenish glycogen stores, reduce muscle damage, and support recovery.

These days, I make it a priority to refuel properly—and this shake has become my go-to. It’s fast, packed with nutrients, and easy to throw in the blender right after training—or even before if you need to rush off to work from the gym!

The ingredients are simple but powerful:

Spinach for vitamin C, iron, and magnesium to support recovery and reduce muscle damage

Chlorella to aid detoxification and deliver a hit of chlorophyll and antioxidants

Kefir to reduce post workout inflammation

Matcha green tea powder for a clean energy lift and potent catechins to counter oxidative stress

Forget those pre-mixed protein shakes full of nasty ingredients that compromise and already depleated body, try this powerful shake and see what difference it makes— it’s actually quite delicious too!

Ingredients

30g Vanilla whey protein (plain if prefered, or use vegan protein powder)- I use the organic protein company brand

100ml Kefir

1/2 Frozen banana

1 medjool date

Handful of spinach

1 tsp Chlorella

1/2 tsp Matcha green the powder

Add all ingredients to a blender and viola!