Post Workout Shake for Muscle Gain


per person approx.

Healthy because …

Pamela Reif likes to drink her post-workout shake for muscle gain after an intense workout. Not only does it taste delicious, it also supports muscle building!


  • 200 ml Milk or plant-based milk (almond or rice milk)
  • 40 g oatmeal
  • 50 g Quark
  • 1 banana
  • 50 g Berry
  • 10 g Cocoa powder
  • 20 g natural protein powder


  • Simply put all ingredients into the blender one after the other.

Extra tips“ Prepare the shake 20 to 40 minutes after training. Low-fat variant with fewer calories: omit oatmeal and use low-fat milk or coconut rice milk. That saves about 250 calories. You don’t have to buy expensive protein powders, but most of them taste really good, and it’s very easy to mix the powder and water together. I like organic supplements without chemicals and flavor enhancers, such as PurYa !. But I mainly use them because they also contain a lot of super food extracts, for example flax seed and quinoa, and thus give the whole thing a healthy kick. “

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