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As a very active person, practicing yoga and hitting the gym just about every day, I have to make sure I am fueling my body adequately. I love pushing myself and exercising my body, and trust me, after an intense workout, nothing’s better than a protein shake or smoothie.

Enjoying a nutrient-packed shake 30 min. to an hour after an intense workout replenishes your glycogen stores and beautifully starts the recovery process. Plus it’s delicious!

Turns out it’s not just me reaching for the plant-based smoothies post workout…

Athletes go plant-based for increased performance

There is an increasing interest in a whole foods, plant-based diet for performance. For instance, more and more elite athletes are choosing to go full plant-based. Check out The Game Changers by David Cameron to find out more about this new generation of athletes and the links between plant-based diets and performance.

So here is my go-to post workout shake recipe. Remember quantities may be adjusted based on your goals, weight, age, etc…

Arnold De Souza - Holistic Health Coach

Supercharge Post-Workout Shake

Serves: 1


  • 3 medium size bananas
  • 2 pitted dates
  • 1 cup of unsweetened soy milk or other plant milk
  • 1 cup of distilled or purified water
  • 1/3 cup of mixed berries
  • 1/4 tsp of turmeric + 1 dash of black pepper
  • 1 tsp of chlorella
  • 1 tbsp of flax seeds
  • 2 tbsp of hulled hemp seeds
  • 2 handfuls of greens (spinach, arugula, spring mix, kale)

Other Ingredient Ideas & Boosters

  • 1 tbsp of chia seeds
  • 1 tsp of maca
  • 1 tsp of goji berries
  • 1 tsp of moringa powder
  • 1 scoop of vegan protein powder instead hemp seeds


  1. Add bananas, berries and dates to a blender.
  2. Add water and plant-milk
  3. Add powders and boosters.
  4. Top off with greens.
  5. Blend until smooth. (The more powerful your blender, the smoother your smoothie will be.)
  6. Pour and enjoy with a reusable straw.
  7. Don’t forget to take your time and chew your shake to improve digestion.

Time to pump some iron,