The Perfect Paleo Post Workout Protein Shake



Once upon a time, I was pretty into protein powder. I loved how it seemed to fill me up and replenish my tired muscles after workouts. I didn’t love how it made my stomach rumble (not a lot, but enough to annoy me).

So I ditched it – for the rumbles and also because I just couldn’t quite justify how protein powder (even the 100% grass fed whey stuff) fit into my real food only diet.

But after a few weeks of giving up protein shakes, my body continued to long for a thick and filling post-WOD beverage. And fruit smoothies just weren’t cutting it.

So, I thought of Rocky and decided to take some lessons from his raw egg-eating book.

I played around and attempted to create a shake using raw eggs as a protein source. I started with just two raw eggs, a banana, and coconut milk. Then under Chef Jamie’s (my sister in-law) recommendation, I added a few dashes of cinnamon along with some vanilla extract and pure maple syrup.

The results were magical. And the perfect paleo post workout protein shake was born!

In addition to being a great source of real food protein (containing roughly 7 grams of protein per egg), eggs are also rich in the following nutrients:

  • Vitamins A, D, E, and K
  • Vitamins B12 and B2
  • Omega-3 fatty acids
  • Magnesium & Potassium
  • Biotin

The same can’t be said about protein powder, which is only fortified with vitamins and minerals.

IMPORTANT NOTE: As wonderful as raw eggs are, store-bought eggs are not so awesome in a raw state — and they may actually make you sick. For this reason, only use pastured eggs for this recipe.

The Perfect Paleo Post Workout Protein Shake
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  1. 2 PASTURED eggs
  2. 1 banana
  3. 1/2 - 3/4 cup almond or coconut milk
  4. 1 teaspoon maple syrup
  5. 1/4 teaspoon vanilla extract
  6. A few dashes of cinammon
  1. Mix everything together in a blender (I use the magic bullet)!
  1. Don't worry about exact measurements for this recipe and go with your gut instead. No one wants to spend too much time on a protein shake - especially right after a workout!
From the Pasture


  1. May says

    Hi Bethany! Thanks for the great idea. I’m wondering if you’ve read or heard anything about eating raw egg whites? I recall coming across info somewhere that although raw yolks were beneficial, whites are better for your body cooked. But I don’t remember where I saw it. :(

  2. Joyce says

    Speaking of recipes, can you share the recipe for your natural deodorant? Thx for posting Bethany, you always brighten my day with your awesome sense of humor and fun (and enlightening) posts!

    • Bethany McDaniel says

      Aw, thanks Joyce! You’re the best! I keep going back and forth on whether or not to post the deodorant recipe, as I’m going to start selling it soon :) I’ll just email it to you for now!

  3. Tiera says

    I seriously googled “raw egg smoothie” this morning trying to find a PWO meal using just pastured eggs for protein because I can’t stomach whey. This is so helpful! I’m going to try it after my Oly session tomorrow. Yay!

  4. Jan says

    Why do you do it with coconut milk? Is it better than regular milk? How about substituting the cococunt milk for home-made kefir? would that work?

    • Bethany McDaniel says

      Hi Jan, I use the coconut milk because I like the way it tastes mixed with the banana (and because I don’t tolerate regular milk very well). Home-made kefir would probably be another good alternative though!

    • Bethany McDaniel says

      Hi Sven, thanks for sharing – can’t really argue with that study! I’ll probably still have the shake after workouts (since I love the taste and do feel very full and replenished after drinking it), but in addition to a more protein-rich meal or snack :)

  5. david says

    I would recommend trying the exact recipe as listed, but with one change. Cook the eggs over easy the night before and store in the fridge. Then add to blended drink.

    There is conflicting evidence about raw egg protein absorption versus cooked egg — see wiki on avidin. However, another more compelling reason is that pastured eggs at times have a blood line or spot in them that can actually be tasted in a raw egg smoothie. Once you’ve had that experience, it will scar your soul.

    • Bethany McDaniel says

      Hahah! That hasn’t happened to met yet (at least not that I’m aware of). Not sure if I would be scarred by it or not – things that gross most people out don’t usually bother me.

      I might just try your recommended adjustment sometime soon (even though I do love the frothy & smooth consistency and taste of raw eggs in a smoothie) ! ๐Ÿ˜‰

  6. Anna says

    I am learning how to transition to eating real foods, and following the Paleo diet for now. I’m a bit frustrated when I’m hungry and don’t know what to do. Thank you so much for this! It was exactly what I was looking for! I used raw honey cause all we have in the house is that gnarly wannabe maple syrup and I found it a bit too sweet. I’ll cut down on it next time. Thanks again!!

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