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Health and Nutrition / Technique and Training

Post-Workout Nutrition and Bone Density

Two post-workout shakes from the pros

Susan Dawson-Cook | December 28, 2012

These two shake recipes comply with guidelines recommended by Westcott and others, 2011, which you can read about in your January-February 2013 issue of SWIMMER, in “The Healthy Swimmer,” on page 13.

To restore bone and muscle tissues post-swim, fire up your blender and mix up one of these tasty and nutritious shakes. Both shakes contain about 36 grams of protein and 24 grams of carbohydrate, the optimal restorative blend recommended by researchers. Shakes should be consumed immediately after training.

This first recipe, concocted by two-time Mr. Universe Winner, Avtar Nordine Zouareg, is sure to restore strength and vitality after a hard workout. Zouareg is a celebrity coach, best selling author and speaker as well as the founder of Avtar Wellness. You can visit his web site at AvtarWellness.com

Avtar’s Post-Workout Power Punch

Makes 1 serving


  • 25 grams (soy or whey protein powder)
  • 1/2 cup fat-free milk
  • 1/2 cup plain fat-free yogurt
  • 1/2 cup strawberries
  • 1-1/2 cups ice cubes


Combine all ingredients in blender and process until smooth. Serve in a tall glass.

Nutritional Information

260 calories, 1.5 grams fat, 0 grams saturated fat, 5 mg of cholesterol, 190 mg sodium, 35 grams carbohydrate, 24 grams protein.

Junelle Lupiani, registered dietician and nutrition supervisor at the world-renowned Miraval Resort and Spa, came up with this second shake recipe. Lupiani, a board certified specialist in sports dietetics, is also a long-distance runner.

Fruity Delight

Makes 1 serving


  • 8 ounces of plain almond milk
  • 1 tablespoon of almond or peanut butter
  • 1 medium banana
  • ½ cup of frozen or fresh raspberries (or other berries)
  • 1 scoop of whey or other protein powder


Combine in blender and mix until smooth.

Nutritional Information

Approximately 360 calories, 24 grams protein, 36 grams of carbohydrate.

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About the Author—Susan Dawson-Cook

Susan Dawson-Cook is a Masters swimmer, AFAA certified personal trainer, RYT-200 Ashtanga yoga instructor, and the author of Fitter Than Ever at 40 and Beyond.
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