The Swole Shake

You’ve just finished working out. You are dehydrated. You have depleted your body of its essential vitamins and minerals. What is your go-to? After finishing a workout, the first thing I do is walk on over to the ONNIT Cafe to grab my favorite post-workout shake. 

When it comes to my post-workout nutrition, I want to cut out all the bullshit and get right to the point. HIGH-QUALITY NUTRIENTS. No added sugars, no empty calories, no synthetic flavoring, and no crappy ingredients. 



Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline.







ONNIT Recovery Protein

Ingredients: Hemp seed, goat whey, coconut water powder, colostrum, BCAAs, creatine.



Hemp Seed

Hemp seed, included at 10 grams per serving, provides a well-balanced protein profile to complement the other protein sources.


Goat Whey

Goat milk is closer in molecular structure to human milk than cow’s milk, leading many to postulate that it is easier on the body to digest. Goat whey protein has a complete amino acid profile ideal for nourishing tired muscles and is free of any hormones or additives.


Colostrum, included at 5 grams per serving, is the nutrient-dense milk that nourishes a newborn animal and helps modulate a healthy immune response.


Instantized Branched Chain Amino Acids (BCAAs)

Long known in the world of bodybuilding, these three amino acids (L-Leucine, L-Isoleucine and L-Valine) in the 2:1:1 ratio, are crucial for the synthesis and recovery of muscle tissue.



Creatine works. It helps the body with the synthesis of muscle fibers, helps support muscle health, and improves available energy output.


Ingredients: Bovine Hide Collagen Peptides

Collagen Protein

Primal Kitchen’s Collagen is sourced from grass-fed, pasture-raised bovine hides exclusively from Brazil. 








Maca is chock-full of vitamins, including B1, B2, C, and E. It also contains calcium, zinc, iron, and essential amino acids.





Peppermint Extract

This is a great alternative to artificial flavors or sweeteners if you’re looking to add some flavor to your shakes.







Cocoa Nibs

Cacao nibs are simply chocolate in its purest form, before anything else is added. They are dried and fermented bits of cacao beans. The texture of our raw organic cacao nibs is similar to that of roasted coffee beans.

They have a deep chocolate flavor which can be described as slightly bitter and nutty. Raw cacao nibs are the less processed version of chocolate with no unhealthy additives, so they preserve all the nutrients of the natural cacao bean. Cacao nibs are an excellent source of antioxidants, fiber, iron and magnesium. These crunchy cacao bits are often used to play up the chocolate flavor in sweets and other dishes

Additional Readings:

For more information on spinach:

For additional information on cocoa nibs:


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