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Post Workout 3 to 1 Carb to Protein Smoothie

Chocolate Tahini Layered Nourishment

Post-workout is an ideal opportunity to replenish your body with the optimal nutrition to enhance repair and recovery. After a training session, the body is looking to replenish glycogen (stored carbohydrates that you have burnt off during your session), and repair damaged tissue. A great way to do this is through a smoothie. I prefer a ratio of 3 to 1 carb to protein. This is the ideal window for carb intake, especially for clients seeking weight management, sustained energy after intense workouts,  and optimizing recovery time. 


  • 3/4 cup Oat Milk
  • 1/4 cup coconut water
  • 1/2 cup frozen cauliflower
  • 1 1/2 tbsps Tahini
  • 1 tbsp chia seeds
  • 1/4 cup Vanilla Protein Powder
  • 1 tbsp Pitted Dates
  • 1 tbsp Cacao Powder


In a blender, add the first six ingredients. Blend until smooth and creamy. Pour half of the smoothie into a glass.

Add the dates and cacao powder to the same blender and blend until smooth and creamy.

Pour the chocolate layer over and swirl to combine. Enjoy!

One serving is equal to approximately one to two dates. Use another milk or milk alternative instead.

Add frozen cauliflower to the vanilla layer.
This recipe was developed and tested using a plant-based protein powder.

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