Chris Lopez

Chris Lopez

#AlphaDAD to 5 Amazing Kids, Husband, Coach, Entrepreneur, Minimalist. For more workout stuff, check out

Perfect Post-Workout Nutrition

I hate protein shakes.

When I was young and was caught up in the whole “supplement thing”, thinking that if I didn’t consume 1g of protein per pound of bodyweight that I was going to shrivel up and turn into a skinny, non-muscular piece of nothing, I drank protein shakes until the cows came home.

And as a result, my family hated me for it. Not because I would go through “protein shake rage” or anything like that, but because I STUNK!!!

During my protein shake phase, I used to fart so much (I can say “fart”, right?) that my wife and daughter would leave the room as soon as I walked in because they knew the inevitable was about to happen.


First, I don’t do whey protein anymore – I found out that I was intolerant to dairy which was probably causing my massive rear explosions (sorry for the horrible mental picture).

And second, I believe in consuming REAL FOOD. Unlike the powders, potions and bars that I used to eat thinking that it was “muscle building foods”, I now eat fruits & veggies and if I do consume any supplement, I make sure it’s from a reputable company that uses only plant-based foods in their products.

So, check out this video of me and my son Joaquin (pron: “wah-keen”) making my latest, non-dairy, smoothie. You’ve got to try the recipe, IT’S DELICIOUS!

Have a great weekend! I’m off to Barrie, Ontario for AJ’s volleyball tournament.



No tricks or shady marketing crap… just my promise to send you articles like the one above a few times per month.

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19 thoughts on “Perfect Post-Workout Nutrition”

  1. Chris,

    Great smoothie, I can’t wait to try it. I’ve been using the p90x Results and Recovery formula and have been noticing extra “stink” as well – not just gas but my sweat is more smelly. Plus it’s pricey. You add the fact of putting in whole foods (super foods) and you’ve sold me. I just want to make sure I got the recipe right – I’m not an improvisational chef.

    Organic coconut milk (1/2 can)
    Spinach (handful – frozen okay?)
    Blueberries (frozen okay?)
    Mango (a few chunks – are these dried?)
    Cacao nibs (handful – don’t know what these are, but I’ll look for ’em)
    Macca powder (1 tsp)
    Vega powder (1 tbspn?)
    Banana (while blending)
    Water (1 cup?)

    Blend away.


    • Hi RP

      You got it! The spinach MUST be frozen, otherwise it gets a little slimey.

      The mango chunks were fresh/frozen as well (I think dried mango would have too much sugar).

      Vega powder was 1 serving (so I think that’s a scoop) or you could use Sun Warrior Protein or pea protein.

      And then if you want to get creative, throw in some walnuts.


    • The frozen stuff (spinach, berries & mango) I get at the local grocery store. I think the berries are used as pie filling or something, so look in that section.

      The cocoa nibs, maca powder, Vega & organic coconut milk I get at the whole/organic foods market here in Toronto.

  2. Thanks for sharing, Chris.

    I find that blender drinks are a great post-workout meal. I made mine today with a slight variation from yours:

    1/2 cup soy milk
    1 heaping scoop vega powder (great to know other like minded folks use this great product)
    5-6 brussell sprouts (this was a guess, didn’t have frozen spinach on hand)
    handful frozen berry mix (costco)
    1/2 cup water
    1 banana
    tiny dab of organic agave nectar

    and walah–yum-nutritious-energizing meal =)

    Des from the Bay Area

  3. Thanks for sharing…great recipe. I’m in T.O. as well. Can you let me know what stores carry the cocoa nibs, maca powder, Vega & organic coconut milk in T.O. If you ever need a family photo shoot or a personal portrait for your blog just let me know. It’s the least I can do because I want to lose close to 20 pounds following your methods.

    Thanks in advance.

    Carl from T.O.

  4. What alternative can i use if i cant get any vega powder? Im from malaysia by the way so its kinda hard to get those.

  5. I just came across your health and fitness blog. Your article about different ways to eat healthy without supplemental nutrition was especially interesting. I especially liked your comments about eating vegetables and fruits rather than whey protein and supplement shakes. I am adding you to my favorites. We’re in the same industry, the business of encouraging health and fitness. We market a product called The AbStand: We would love for you and your readers to check out our ab workout product. Any feedback would be appreciated as well. Thanks!

  6. Great Article! I was in the same boat under the assumption I needed the protein. I now only take all natural supplementation. Have you heard of Shakeology? That is amazing stuff from a very reliable company.

    Again good information 🙂


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  8. Good stuff mate.
    Absolutely worth supplementing supplements with ACTUAL REAL LIFE FOOD THAT GROWS!!!

    Without meaning to sound like a hippy, theres nothing better than going outside, picking an apple of the tree then eating it 🙂

    Take care,


  9. I didn’t know that the Whey Protein powder is bad. I mix that in fruit smoothies with spinach right after a workout to keep the muscle building. Thanks for the mental picture. ha

  10. Like you I am not a big fan of supplements, I have been drinking chocolate milk after my workouts. Thank you for sharing your recipe I will give it a try!

  11. The smoothie looks so tasty, I’ll be hipping up a batch myself for post workout. Always looking for new tastes to add to the mix since most workout drinks are pretty dull, thanks man 🙂


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