The more I read fitness and nutrition books the more I find (unless the author has a sponsor) the advice: “just drink some milk,” or “have some yogurt,” after a workout rather than buying any expensive drinks or mixes. In fact, I’ve been getting this advice for most of my life as my dad always told me he would drink milk after his football practices and lifting sessions and even my college trainers would tell the athletes to drink chocolate milk after our lifts.

In the spirit of this, I’ve been using the kefir I make as the base for my pre and post workout drinks. According to LIVESTRONG:

One cup of kefir contains 11 to 14 grams of complete protein, depending on the flavor. A complete protein provides all the essential amino acids your body cannot create on its own. Other complete proteins include eggs, beef, chicken and fish. Because kefir comes from milk, the protein is composed of a combination of whey and casein. Consuming dairy sources of protein, such as kefir, may help you accelerate weight loss and retain lean muscle mass. A study in the “Journal of Nutrition,” published in July 2011, found that obese women who consumed a high-protein and high-dairy diet experienced more favorable amounts of fat loss and lean muscle gain than those consuming less protein and dairy.

 I often drink it straight or from a fruit second ferment, but sometimes I like to mix it up and make a smoothie. Below are two recipes for smoothies I make with a basic magic bullet blender.

Banana Smoothie

Whole banana
Half cup kefir
half tsp Flax Seed (ground)
*Scoop of peanut butter

*Honestly, I love peanut butter so I just take a big scoop of it and plop it in. If I had to guess I’d say maybe 2 tbsp worth.. The more peanut butter the creamier the smoothie becomes.

Strawberry Smoothie


5-8 Strawberries cut into quarters
1 cup kefir
1/3 cup Coconut Milk
1 tsp flax seed  (ground)
2 tsp honey

While I find these two really tasty, I’m still learning and experimenting. I really want try coming up with a green one  (there are some cool tricks to sweeten those with apple cider I’d like to try). All this to say if anyone reading this has any suggestions or cool recipes of their own please share them in a comment.

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