I don't know about you guys, but I am tired of always buying expensive pre and post workout supplements!

These supplements are often purchased because people think they have magic ingredients. I'm here to tell you that they are not a magical potion and you can get carbohydrates and vitamins needed to replace your energy and nourish your muscles from natural, much more tasteful sources!

Instead of using multiple different supplements I like to keep my diet as natural as possible. I’m not saying that supplements aren’t natural, as I take them myself, but I like a more wholesome approach to my diet and I try to replace supplements with foods I can buy at the grocery store.

Instead of buying pre-made pre and post workout shakes, try a homemade fruit shake and the only supplement you will need is protein powder which contains about 22 grams of protein per scoop.

Pre Workout Nutritional Facts

Serving Size: 1 Shake

• Calories: 319

• Protein: 35 grams

• Carbs: 38 grams

• Fat: 3 grams

Cooking Instructions

Ingredients:

• One scoop of vanilla protein (or your favourite flavour)

• A medium apple (or 100 grams strawberry)

• 200ml or 6.75 oz skimmed milk

Directions:

1. Combine one scoop of vanilla protein (or your favourite flavour) with one medium apple (or the strawberries) and the skimmed milk and throw everything in a blender.
   
   

2. Blend it to pieces and you’ll get your very own ‘natural’ pre workout for nothing more than $1.50!
   
   

3. Enjoy!

Post Workout Nutritional Facts

Serving Size: 1 Shake

• Calories: 335

• Protein: 35 grams

• Carbs: 42 grams

• Fat: 3 grams

Cooking Instructions

Ingredients:

• One scoop of banana protein (or your favourite flavour)

• One medium banana

• 200ml or 6.75 oz skimmed milk

Directions:

1. Combine one scoop of banana protein (or your favourite flavour) with one banana and once again your skimmed milk.
   
   

2. Also throw this into a blender and blend it to small pieces.
   
   

3. Enjoy!

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