3 post-workout shakes your body will love

Nutrition is essential throughout the day, but especially around your workout. Your body has to work extra hard while you train, so you need to care for it accordingly. A post-workout shake is an easy, quick and smart way to get the nutrients you need after an intense workout. Here are a few of food expert Nigel van der Horst’s favourite shake recipes.

The “Coco” Shake

Coconut water is perfect to replenish your moisture balance and electrolytes after your workout. The ginger provides a tasty kick and has anti-inflammatory properties. The banana is converted into new energy and the protein helps to repair the muscles.

Recipe makes 2 shakes.



  • 300 ml of coconut water
  • 1 tsp chia seeds
  • 2 tsp cacao powder
  • 1 tbs peanut butter
  • 1 tsp grated ginger
  • 1 banana
  • 1 tsp honey or agave
  • 1 scoop of protein powder
  • Shredded coconut to top the shake off



1. Pour the coconut water in the blender. Cut the banana into pieces and grate the ginger and add them to the blender.

2. Add the rest of the ingredients and turn the blender on.

3. If you want your shake to be extra cold, add 2 ice cubes. Nutritional value 275 kcal 33 g carbohydrates 17 g protein 3 g fibres 8 g vat

Nutritional value

  • 275 kcal
  • 33 g carbohydrates
  • 17 g protein
  • 3 g fibres
  • 8 g vat

The Green but Mean Shake

Spinach makes your bones stronger, is heart-healthy and helps you build muscle mass. It’s also good for your vision. Avocado is filled with the healthy type of fat, and the dates and bananas provide new energy. The pomegranate contains lots of antioxidants.

Recipe makes 2 shakes



  • 2 handfuls of spinach
  • 1 ripe avocado
  • 1 tsp of cinnamon
  • 1 banana
  • 2 medjoul dates
  • 300 ml water
  • 1 scoop of protein powder
  • some pomegranate seeds to top the shake off



1. Put the spinach in the blender with the water. Doing this first prevents clumps in your shake.

2. Remove the pits from the dates and slice the banana.

3. Add these and the rest of the ingredients, then blend thoroughly.


Nutritional value

  • 298 kcal
  • 37 g carbohydrates
  • 14 g protein
  • 9 g fibres

Cinnamon Carrot Juice

Carrots are rich in vitamins: namely B, C, E and K. They’re also filled with fibres, sodium, potassium, phosphorous, iron, magnesium, copper and zinc. Turmeric contains anti-inflammatory properties and can assist in weight loss thanks to the fact that it hinders the growth of new fat cells. This juice will give you a real kick!

The recipe makes 2 shakes.



  • 300 ml carrot juice
  • 2 tsp grated ginger
  • ¼ of a red pepper, very finely ground
  • 1 green apple
  • 2 tsp turmeric
  • 1 tsp honey



1. Pour the carrot into the blender or food processor.

2. Cut the red pepper very finely and slice the apple into pieces

3. Add these and the rest of the ingredients. Blend thoroughly.


Nutritional value

  • 148 kcal
  • 37 g carbohydrates
  • 2 g protein
  • 4 g fibres
  • 0 g fat


Nigel Van Der Horst

Chef and cookbook author Nigel van der Horst believes that the secret to being healthy is balanced nutrition combined with physical activity. In his cookbook Chef met Lef, he helps readers become more aware of their eating patterns, so they can determine what works for them. The recipes he developed for Rituals are part of a healthy workout regimen.