PW Post workout Shake

Popeye and Olive Oyl PW Shake

1 cup Spinach (super food)
1 cup Raspberries
1 cup greek yogurt
1/2 cup milk (low fat or even unsweetened coconut milk)
1/4 cup Cashews
2 scoops (close to 50g) Protein Powder
2 tbsp Goji Berries



- Combine all ingredients together and blend up until desired consistency.
- NO you cannot taste the Spinach in the shake
*Spinach is one of the Super Foods I recommend for its:
- low alkalinity on the body
- anti-inflammatory
- vitamins & minerals
- Popeye and Olive Oly ate it.....so it has to be super!
*Lower the calories or lactose intolerant, use water instead of milk or coconut milk
*Want a Popeye boost with vitamins and minerals add 3 cups Spinach (get those veggies in)

Shake Info FULL / HALF
Calories    780 / 390
Protein      70g / 35g
Carbs        80g / 40g
Fat            20g / 10g

POST WORKOUT; RECOVER WITH THIS

45min - 1hr Post workout

BANANA CREAM OATMEAL
prep time 3min 10sec
1 cup low fat milk
1/4 cup coconut milk
1/2 cup large flake oats
1/4 cup h2o
1 scoop (25g) vanilla whey protein
1/2 banana

- bring milk, and coconut milk to a light boil using medium heat
- add oats, reduce heat to med low, simmering for 7-10min (you are looking for milk to absorb) stir from time to time
- with about 2min left before oatmeal is done, add 1/2 of the banana to infuse the oats with flavor
- add h2o and protein powder into a separate bowl, whisk this up to your own consitency
- finish by pouring protein mix onto oatmeal and top with banana chunks or slices

*Nutritional InfoServes            1 large or 2 small
calories k/cal     523    /   261
fat g                 16.7    /    8.3
carbs g             53.9   /    26.9
protein g          39.4   /    19.7

TIPS: - if lactose intolerant replace the milk with water and 1/2 scoop p-powder. OR if you have been doing your homework in reguards with what works best in your body, sub in; goats milk or yogurt
- do not like coconut :-(
Simply take it out, cook oats with water, but you MUST add some fat to this oatmeal to remain in hormonal balance and not turn too acidic. Add 1-2 tbsp natural nut butter (in photo)

*Need help with your nutrition or workout program;
get in contact with me at  info@actionconditioning.ca