Apple, cinnamon and oatmeal power shake


I love shakes. I really do. From a nutrition standpoint, they help you get the energy and nutrients you need to function at your best. However, it is important to remember these aren't free calories, meaning you must consider the calories in your overall energy balance. If you are like me, you often struggle to eat 3 meals a day, and using a shake helps to get the calories and nutrients needed for optimal performance. The trick to a really good shake is to use as much whole food as possible, so don't rely on supplements too much. Of course protein powder is a must, but go sparingly on other processed supplements (an exception here is powdered greens). 

 I use shakes primarily for two purposes pre workout energy or post workout recovery. But not both at the same time. So if I have a solid food meal a couple of hours before a workout, I would drink a shake post workout to aid recovery. Or if I know I will need an energy boost to power through a workout later in the day, I would consume a shake about 1 hour before starting. Ideally, you want to deliver nutrients when your body is going to need them the most.

This shake is definitely meant to be consumed around the workout period. It is high in carbs, protein, healthy fats, fiber and antioxidants. Just perfect for what your body needs around intense exercise. 

To make this, all you really need is a good blender. In fact, consider buying a good blender as a investment in your health. Once you have that, you will find making shakes a breeze. Look out for more great shake ideas. The sky is the limit. 


Apple, cinnamon and oatmeal power shake


  • 1 small apple cut into chunks
  • 1 cupped hand of frozen mixed berries
  • 1 cupped hand of cooked steel cut oats
  • 1 1/2 scoops vanilla protein powder
  • 1/2 teaspoon ground cinnamon
  • 1 palm of greek yougurt
  • 2 tbsp LSA (Linseed, Sunflower and Almond)
  • 200ml water


  1. Add all ingredients to your blender
  2. blend until well mixed
  3. drink now or put into a blender bottle for later

*Around 600 calories


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