the perfect protein shake for breakfast and post-workout (after intense exercise)

A high-quality protein shake should include the following ingredients:

  • Essential Amino Acids: whey protein isolate powder, free-range eggs/egg-white (powder), hempseed protein powder, or Vega protein powder (hemp, rice, pea)
  • Essential Fatty Acids: flaxseed oil, Udo’s oil, fish oil or krill oil
  • Essential Vitamins and Minerals; Antioxidants; and Phytonutrients: fruits and vegetables and/or a greens food blend such as GreensFirst
  • Complex Carbs and additional Fibre: oatmeal and wheat germ (optional)
  • A liquid base: filtered water or unsweetened almond milk (ice cubes optional)

Blend and enjoy.


About Annika Voelpel

* former director of health & fitness programs at the sutton place hotel * former head therapist of duquette strength clinic * entering 10th year as a professional trainer * registered kinesiologist and active-rehabilitation specialist * level 1 track & field, gymnastics, dance, and aquatics coach * certified in the postural reprogramming system (PRS) * certified pilates instructor and acupressure massage practitioner * sports nutrition and healthy-cooking expert * seminar speaker and former presenter at the global youth assembly * former national level gymnast and competitive dancer * former varsity track and field competitor * experienced fitness model
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2 Responses to the perfect protein shake for breakfast and post-workout (after intense exercise)

  1. Cosanna says:

    Is there another option for the Amino and Fatty acids….something that’s easier to get and/or isn’t raw eggs…..?

  2. Thanks for the comment Cos. I listed the ingredients that are easiest to add to a blender and easily accessible in North America. If you don’t have those ingredients, you can just make a fruit/veggie smoothie and eat your protein and essential fats are their own as whole foods such as cooked eggs, wild meat or fish. Free-range eggs are ok to eat raw so I included them in the list. I usually mix together one whole egg and three egg whites when I’m making eggs as an omelet or scramble. I remove two of the yokes so that my meal has a greater protein to fat ratio. I hope that helps. Note: You may want to refer to my “Diet Building: the 10 habits and the staple foods charts” post for more info.

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