Homemade Post-Workout Protein Shake: 100% Natural Recipe for Muscle Recovery

When you’re serious about fitness, what you eat after a workout plays a crucial role in building muscle and recovery. If you’re looking for a budget-friendly, natural, and powerful protein source, this homemade post workout protein shake is your perfect choice.

This protein shake contains roasted chana (50g), 1 banana, 2 dates, a little jaggery, and a glass of milk—all easily available in your kitchen and packed with nutrients!

Let’s dive into the full recipe, benefits, and why this shake is a must-add to your fitness routine.

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🛒 Ingredients for Homemade Post Workout Protein Shake

• 50g roasted chana (whole or split)
• 1 ripe banana
• 2 soft dates (seedless)
• 1 small piece of jaggery (about 5–10g)
• 1 glass of milk (200–250 ml, warm or cold as preferred)
• (Optional: a few chopped almonds or walnuts for garnish)

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🥣 Step-by-Step Recipe

1. Make chana powder: Add roasted chana to a dry mixer grinder and grind into a fine powder.
2. Add banana: Chop the banana into small pieces and add it to the grinder.
3. Add sweeteners: Now add 2 seedless dates and a small piece of jaggery.
4. Add milk: Pour one glass of milk into the mixture.
5. Blend it: Blend all ingredients well until smooth and creamy.
6. Garnish (optional): Pour it into a glass and top with dry fruits like chopped almonds or walnuts for extra nutrition.

And that’s it—your natural homemade post workout protein shake is ready in under 5 minutes!

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💪 Nutritional Benefits

This shake is not just delicious, it’s nutrient-packed:

Ingredient	Nutritional Benefit
Roasted Chana	High in protein & fiber, supports muscle repair
Banana	Energy boost, potassium-rich for muscle function
Dates	Natural sweetness, iron & minerals
Jaggery	A better sugar alternative, rich in iron
Milk	Protein + calcium for bones and recovery

🥤 Why This Post Workout Protein Shake Works

• ✅ 100% natural and homemade post workout protein shake
• ✅ No preservatives, no chemicals
• ✅ Budget-friendly
• ✅ A perfect vegetarian post workout drink
• ✅ Helps in muscle repair, weight management, and even digestion

Compared to market protein powders that can cost ₹2,000–₹5,000 per kg, this homemade shake costs under ₹20 per serving.

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🕒 When to Drink?

For best results, drink this shake within 30–60 minutes post workout. This is when your body needs quick protein to start the repair and recovery process.

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📌 Pro Tips

• You can pre-roast chana and store it for a week.
• Use low-fat or plant-based milk if you are on a fat-loss plan.
• Add a spoon of peanut butter if you need extra calories for muscle gain.

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🌿 Final Thoughts

Whether you’re an athlete, a fitness enthusiast, or just someone trying to eat clean, this homemade post workout protein shake is a game-changer. It’s wholesome, tasty, and gives your body what it needs—naturally.

Try it for 7 days and feel the difference in your recovery and energy levels.

Why is this shake ideal post-workout?
It combines fast-digesting carbs from banana and dates with plant-based protein from chana (chickpeas). This helps muscle recovery and energy replenishment. According to Healthline, a mix of carbs and protein post-exercise accelerates muscle repair.

Also, if you’re following a fitness journey, don’t miss our 7-Day Home Workout Plan and explore tips on How to Lose Belly Fat Fast.

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