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I used to take a premade post-workout supplement until it got too costly and found out I can make my own at a fraction of the cost. Learned about this post-workout shake at the Stronglifts website titled: Quick, Easy & Effective Post Workout Shakes.

I didn’t change much to it but I guess I may as well post what and how exactly I do it my way.

What do I use?

• Blender Bottle Shaker Cup (Any shaker cup will do but I find the Blender Shaker Cup is the best!)
• 1 Serving Quick 1-minute Oats
• 1 Serving Whey Protein Powder
• 5 g Creatine
• 1-2 tbsp Natural Peanut Butter
• 8-10 oz Cold Water
• ~6 Ice Cubes

I use Quaker 1-minute Quick Oats

Natural Peanut Butter

Blender Bottle with Oats and PB before ice cubes is placed in it.

How do I prepare it?

First I prep the Blender Bottle then I prep a small container that will hold my Protein Powder and Creatine.

• Put Oats first with the water. (Make sure the wire ball that comes with the Blender Bottle is at the bottom if you have a Blender Bottle.)
• Put the peanut butter on top of the mix.
• Add the ice cubes on top then secure the bottle and place in your gym bag.

Your not suppose to let Creatine just sit in the solution too long so I tend to put that and the whey in a separate container.

• Put Creatine in a separate small container.
• Put Whey Protein Powder in the same container.
• Secure then place in gym bag.

Whey Protein Powder and Creatine in a small container.

 

How do you use it?

Once you are done with your workout this is what you need to do.