Post-Workout Protein Shake


  • 6 oz frozen berries
  • ice
  • 1 raw egg
  • water
  • 1 scoop XR3 Karbolyn post workout glycogen replenisher
  • 1 scoop blended protein (using Vitasport right now b/c that's what my muscle bound expert brother told me to try)
  • 1/2 tbsp spirulina
  • 1/8 c bone broth


  1. start with berries and ice at the bottom -- typically but about as much ice as berries
  2. raw egg -- either crack it in or sometimes if it's from a real chicken I'll just throw the whole egg in the Vitamix
  3. cover with water
  4. add the rest of the ingredients
  5. blend and enjoy

You can obviously add more stuff into this or take stuff out. This is just my go-to after heavy lifting shake. Has about 520 kcal // 81 carbs // 7 fat // 34 protein