The Perfect Muscle-Building Post Workout Peanut Butter Protein Shake

The Perfect Muscle-Building Post Workout Peanut Butter Protein Shake

July 02, 2018

"Research suggests that there is a specific window of time after our workouts that our bodies can benefit the most from a post-workout meal. This window of time ends about 30 minutes after a cardio-only workout, and about 2 hours after a strength workout."

If you just got into the gym scene, or you’re just looking for more post-workout nutrition ideas, allow us to introduce to you your new obsession: the perfect post-workout peanut butter protein shake!

There are so many science-backed benefits of having a good post-workout recovery meal like this one. As if we needed a reason to eat more peanut butter and chocolate!

Post-Workout Nutrition for Better Results

Your post-workout meal can make or break the results you get from your workouts. If you aren’t getting in a good post-workout, you’re missing out on replenished energy stores, increased muscle size, and the repairing of muscle damages from your workout.

When you do get some good nutrition after a workout, you’ll end up with improved body composition, increased performance, and a reduced injury risk.

According to Precision Nutrition, you’ll also reap all of these benefits:

  • Improved recovery
  • Less muscle soreness

  • Increased ability to build muscle

  • Improved immune function

  • Improved bone mass

  • Improved ability to utilize body fat

What a Good Post-Workout Looks Like

Nutritional Makeup

Healthy fats are amazing, but right after a workout you’ll want to limit them to ensure quick nutrient absorption. As for your other macronutrients, a 3:1 ratio of carbs to protein is generally a safe bet.

Protein Count

According to Healthline, it’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) right after a workout. That adds up to 21g-34g for a 150 pound person.

Carb Count

This can vary by the type of exercise you’re doing. For example, a marathon runner training for a race will need more carbs than a bodybuilder. A good baseline amount of carbohydrates is 0.5g per pound of body weight (75g for that 150 pound person).


Research suggests that there is a specific window of time after our workouts that our bodies can benefit the most from a post-workout meal. This window of time ends about 30 minutes after a cardio-only workout, and about 2 hours after a strength workout.

Why a Protein Shake?


Protein shakes seem to be the post-workout of choice for bodybuilders everywhere. You could have a whole food meal after a workout and achieve very similar results, but there are lots of great reasons to opt for a shake or smoothie instead.  

For one thing, a meal doesn’t always sound appetizing immediately after a workout. We’re trying to get some good nutrition in right after a workout, and an ice-cold shake is typically more appealing than, say, a bowl of oatmeal or a chicken salad.

A shake will also digest faster, meaning your body will absorb the nutrients faster and there’s a stronger chance that you’ll meet your window of opportunity.

A third reason why shakes may be the best choice is because you can control the nutrient content and include lots of antioxidants, vitamins, and minerals along with your macronutrients.

Let’s take a look at some of the amazing ingredients in the post-workout recovery shake recipe below and see what all the fuss is about!

Chocolate for Rebuilding

Turns out, chocolate is nature’s unlikely bone and muscle rebuilding ingredient! Chocolate may have more benefits than we ever thought for people looking to get healthy and stay fit.

Studies have found that polyphenols from chocolate increase "good" bacteria such as Bifidobacteria and Lactobacilli, while also reducing the presence of other potentially pathogenic microorganisms that cause inflammation, gas, bloating, and constipation.  

Chocolate also contains lots of minerals important for our bones, including

  • Potassium

  • Copper

  • Magnesium

  • Phosphorus

  • Calcium

  • Flavonoids (secondary plant substances)

  • Protein

  • Vitamin D

  • Iron

And those flavonoids deserve a second look. They have been shown to prevent cancer, lower inflammation in the body as well as blood pressure, and act as powerful antioxidants.

Peanut Butter for Recovery

Nothing can make us ravenous quite like a hard workout! Adding a little fat from peanut butter into our post-workout shakes will ensure that we feel satisfied for longer after a workout and that we won’t just eat back all the calories we just burned off.

Peanut butter also provides a quick little protein kick, which is great for rebuilding muscles and speeding up recovery. You’ll want to make sure to always pair it up with some quality carbohydrates to get to that 3:1 ratio of carbs to protein!

  • Make sure to choose peanut butter with only one or two ingredients. These kinds have no added sugar, are super satisfying, and don’t contain any of those fake additives we don’t want in our bodies.

SUTRA Black for Recharging

The recipe below also includes a serving of SUTRA Black because of all the gorge things it can do for us after a workout.


After a hard workout your energy levels might take a dip. SUTRA Black helps by providing natural, sustained energy as well as an extra endorphin boost.


If you’re on a mission to get healthy, that probably means you’re also detoxing from not-so-healthy things such as sugar and caffeine. The ingredients in SUTRA Black can speed this process along while also gradually absorbing unwelcome substances like pesticides and chemicals from your body.

Metabolism Boost

Two of the ingredients in SUTRA Black, cinnamon and cayenne, are metabolism-boosting superstars. Your workout and post-workout shake will be like a one-two punch against unwanted body fat!

The Perfect Post Workout Peanut Butter Protein Shake


  • ¾ cup almond or coconut milk (add more if your shake gets too thick)

  • 1 tbsp creamy peanut butter

  • 1 frozen banana, broken into chunks

  • 1/4 tsp ground cinnamon

  • 1 tsp chia seeds

  • 1 tbsp cacao powder

  • 1 packet of SUTRA Black

  • 1 scoop chocolate protein powder

  • ½ tsp vanilla extract

  • optional: a sprinkle of Stevia


Blend everything up with a high-power blender until all the chunks are gone. Sprinkle a little more cinnamon or cacao on top, if you want, and enjoy right after your workout.

Not everyone is a fan of protein shakes, and that’s totally fine! If that’s you, try out one or a few of the options below as an alternative:

  • Chocolate milk

  • Quinoa or rice with salmon

  • Protein Bar

  • Potato or sweet potato and chicken

  • Oatmeal with protein powder

  • Pasta with veggies and chicken

  • Eggs and fruit

  • Rice cake and Greek yogurt

Welcome to your New Healthy Obsession

Try out the smoothie above—you’ll be glad you did as it's chock-full of superfoods, antioxidants, healthy fats, and plant power. We dare you to find a better way to start the day!

Want to try out one of the SUTRA-containing smoothies but don’t have any SUTRA yet? Allow us to change your life—keep scrolling to find out more!

Keep scrolling to learn more about how you can get some of this mouth-watering superfood blend.

SUTRA Black is a delicious activated charcoal detox drink that boosts energy naturally through the use of healing superfoods, without negative effects of caffeine and tastes like a smooth and flavorful hot cocoa. It's the perfect way to start each day or use as an afternoon pick-me-up. Add this delicious wellness superfood to your daily routine in place of coffee or to lessen your daily intake of caffeine.

It contains cacao for natural energy, activated charcoal for a deep detox, reishi for increased memory function, coconut milk for gut health, cinnamon/cayenne for a metabolism boost, vanilla/stevia for a touch of sweetness.


I’m a college lifestyle blogger on a mission to inspire other college kids to seek out adventure and live healthy, positive lives. Ever since about tenth grade I’ve been obsessed with all things health and fitness, and I love teaching what I’ve learned. In my free time you’ll probably find me writing, lifting, or doting on my handsome cat. Click here if you want to know more!

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