2 Homemade Shakes for After Training

Learn about these two delicious recipes to drink after training. With the nutrients that these amazing fruits provide, you can replenish the energy your body has burned during exercise, among other benefits.
2 Homemade Shakes for After Training

Last update: 21 April, 2019

Shakes are very beneficial to drink after training because they are light and packed with nutrients. Our recommendation is that if you’re going to drink them, choose the homemade shakes. They’re much healthier and keep all the properties of the fruit.

Many times we focus on the training we’re about to do and we don’t pay attention to the food we eat before and after our sessions. Nevertheless, you need to keep in mind that food and sport go hand in hand. If we leave one aside, it’ll be impossible to achieve our goals.

Next, we’ll show you how to prepare two different homemade shakes for after training, to allow you to obtain the most benefits from your workout. Surely you’ll love them and will find out how great it is to take care of yourself while you enjoy these delicious flavors. 

Prepare these homemade shakes for after training

1. Banana and soy milk

The first homemade shake recipe is very simple to prepare and comes loaded with benefits. As you are about to find out, it only takes 3 minutes to prepare. By drinking it, you’ll optimize the workout you have done and help to prevent common issues such as cramps.


  • 1 ripe banana
  • 1 glass of soy milk
  • half a teaspoon of cinnamon


To make this homemade shake for drinking after training, just chop the banana, add the glass of soy milk and half a teaspoon of cinnamon. Shake it all in the blender and set to cool. Since the banana is ripe, there’s no need to add sugar because the fruit will sweeten the shake.

Benefits of this homemade shake for after training

This shake is based on the banana and not by chance. It’s a potassium-rich fruit, therefore, highly recommended for athletes. It’s perfect to assimilate nutrients and besides, avoid problems like cramps.

banana homemade shake

On the other hand, soy milk will you help your body to hydrate. After a workout, you lose a considerable amount of liquids which are important to replenish.

The third ingredient, cinnamon, gives it that characteristic and pleasant flavor. Besides, cinnamon has many properties: digestive, antioxidants and anti-inflammatory. 

2. Strawberry and beaten cheese

The second recipe we bring you for homemade shakes for after training is less known. It’s quite unusual to make after workout shakes with beaten cheese. The same as the last recipe, it’s easily prepared with very few ingredients. Take a look and find out for yourself.


  • 10 strawberries.
  • 300 grams of beaten cheese.
  • 1 glass of coconut water.


To make this shake, we start by washing and dicing the strawberries. It’s preferable that they’re very ripe because they’ll blend better besides adding sweetness to the shake. This way, we won’t have to add any sweeteners. Then, we mix the strawberries with the beaten cheese and add half a glass of the coconut water.

Afterward, we blend this mixture and slowly add the coconut water until we obtain the desired result. We need to add approximately one glass of coconut water, but this may vary depending on the ripeness of the strawberries and the consistency of the beaten cheese.

Benefits of this homemade shake for after training

Strawberries are the main ingredient in this shake. They’re very beneficial for athletes. Thanks to their content of vitamin A, C, and E, they help preserve strength and muscle tone.

On the other hand, coconut water is perfect for hydrating the body. It also contains minerals such as iron, magnesium, and copper. It’s also rich in fiber and low in fat.

strawberries for homemade shakes

Regarding the beaten cheese, it has the function of giving the shake the desired consistency. Without this ingredient, we would be talking about juice.

In this case, we have chosen a low-fat option to make it healthier. Beaten cheese is rich in proteins and calcium, which makes it very beneficial for consuming after working out.

Working out is as important as what we eat before and after our sessions. With these shakes, you can complement your training sessions and take full advantage of the effort you have put in. The best part is they’re loaded with beneficial properties and can be prepared in under five minutes.

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All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.