Nutrition: Post-Workout Banana Walnut Shake

My love for banana and walnuts started with my first bite from banana-nut bread. Later in life, I was introduced to Ben & Jerry's Chunky Monkey, which inspired me to create Ba-Ba-Banana Trip. Not only are they a delicious combination, but they are also the perfect post-workout duo promoting quicker recovery.

Bananas are a post-race staple. If you've ever crossed a finish line at a road race, the first thing you were likely handed is half a banana. This isn't just because they are easy to take on the go, but rather because they are a great source of potassium, a mineral that is lost during exercise. Adding bananas to your post-workout fueling helps promote muscle recovery, helps regulate fluid and mineral balance in and out of body cells, and helps maintain normal blood pressure by limiting the effect of sodium.

Walnuts are another great post-workout treat because they are a good source of protein and encourage muscle growth. This is because walnuts contain polyunsaturated fats which have shown to cause more gain in muscle mass and less body fat compared to eating a similar amount of saturated fat. Additionally, polyunsaturated fats improve blood cholesterol levels, which can reduce your risk of heart attacks and type 2 diabetes.

Now don't call me crazy, but dates are also a wonderful post-workout snack, and believe it or not, they are considered a superfood that is all the rave. Sugar has seemed to get a bad rep in today's fad diets. Despite this misconception, dates are packed with natural sugars and minerals your body craves after a workout. The sugars from dates spike your insulin levels allowing your cells to easily absorb more protein, helping your body to get the most out of this delicious Banana Walnut Shake!

The recipe:

1 C Plant-based Milk (or Dairy Milk)

1 Ripe Frozen Banana

2 Large Medjool Dates

6 Walnut Halves

1/4 tsp Cinnamon

Pinch of Nutmeg

4 Small Ice Cubes

Optional: 1 Scoop Plant-based Collagen-building Peptides (or regular Collagen Peptides)


1. Pour Milk into the blender followed by Frozen Banana, 2, Dates, Walnuts, Cinnamon, and Ice (and optional Collagen if using).

2. Blend until Dates are pulverized.

3. Pour shake into a cup and enjoy!

Made in LA with Love

Los Angeles, CA

Ashlee's Powers








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