I’ve been looking to increase my potassium to help combat some muscle fatigue and cramping I’ve been experiencing.
Bananas tend to be the ‘go-to’ source for potassium but also are high in fructose and calories, neither of which I want.
Looking for some natural alternatives, mushrooms and pumpkin caught my eye. While I’ve been adding mushrooms to my morning eggs, I’ve developed this post workout shake to not only keep my potassium levels high enough to help power me through my workouts, but also to increase my fiber, vitamin A, antioxidants and B vitamins.
And of course, with Progressive Weight Training, protein following your workout is critical to repairing and building the muscles you have broken down and stressed.
This shake is perfect year round but I love it for the fall/winter season. Not only is it good for you, but delicious!

Notes: In this Post Workout Protein Shake you can exchange the coconut water for a high protein nut or rice milk or skim milk.
You can also substitute pumpkin pie filling for the plain pumpkin if you don’t want to mess with spices. I like to fiddle with mine, adding lots of cinnamon for blood sugar and appetite control.
Also, I am hooked on the Melaleuca protein powders. The Pro-flex has 20g of protein, the Vitality has 30g. They are rich and yummy tasting as well as formulated, but use your own favorite brand.
You can add a shot of espresso, instant espresso power or instant coffee, or skip altogether.

8-10 oz of Coconut Water
2 scoops of Protein Powder (Vitality = 30grams)
2 tbsp Pumpkin
1 tsp decaf instant Coffee
5 grinds of Nutmeg on the grater
1/2 tsp Cinnamon
Dash of Ginger
Small pinch Allspice
Large handful of Ice

Blend and enjoy!