Post-Workout Coffee Protein Shake

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Once again, I’ve partnered with Brother to show the versatility of the Brother P-touch Label Maker, especially when it comes to fitness and gym equipment. As always, thank you for supporting CNC!

I receive quite a few questions from readers about what I eat before, during, and after workouts, so I wanted to share those with you today. It changes a little bit from workout-to-workout, but I keep a general framework in mind.


BEFORE (approximately 30 minutes): I typically eat a small snack made up of mostly simple carbs since they provide quick energy. Some favorites: Half of a banana or another piece of whole fruit, a snack bar, handful of raisins, or a rice cake with jam and sometimes nut butter (it just depends how hungry I am and the timing of my workout).

DURING: I typically don’t consume anything during my workouts, unless they’re longer than 90 minutes, like if I’m training for a long distance race (i.e. half marathon). In that case, I’ll take an energy gel and water every 45 minutes or so. My body has everything it needs, especially if I eat something carb-y pre-workout, so I don’t need extra energy during my usual workouts.

AFTER (within an hour): After a workout, the goal is to replenish nutrients and repair the damage of exercise. Whether I just finished a running, strength, or interval workout consuming a mix of protein and carbohydrates is important for jump-starting the recovery process. I typically try to get around 20g of protein and 30-45g of carbs within an hour or so after finishing a workout. A lot of the time, I just eat a balanced meal afterward, but if I’m on-the-go (or can’t stomach a meal), these are some favorites: Greek yogurt with cereal or fruit, a protein bar, or protein shake, which is typically my go-to because they’re so convenient.


I often work out in the morning, so my favorite post-workout protein shake is a delicious combo of protein powder (vanilla, coconut, or churro-flavored), iced coffee, chocolate almond milk, and ice that I quickly mix up in a shaker once I finish my workout. And, my gosh, it’s my favorite thing ever! In fact, after setting up a bunch of snack boxes with my new Brother P-touch D210 label maker, I couldn’t help but think of a million other ways to incorporate labeling into my lifestyle. I love this protein shake combo so much, I actually labeled one of my shakers with its measurements for flavor perfection! 🙂


I used my handy-dandy Brother P-touch D210 label maker to customize my labels. It gives you the choice of 14 fonts, 97 frames, and more than 600 symbols. Brother P-touch TZe comes in a variety of colors, sizes, and widths, so it was easy to find one that fit my needs. I chose the lime green tape because it’s energizing and reminds me of how I feel after a workout!


I had some fun with my shaker labels this time and added some fun symbols to them, including a coffee cup, thumbs up, and smiley face.


The P-touch labels on my shaker are durable and have held up going from the gym bag to multiple washes in the dishwasher. They’re laminated which makes them water-resistant, temperature-resistant, and fade-resistant. This is a huge time-saver because I’m not re-making labels over and over again, so I can just grab and go when needed!


I’m a big fan of the Brother P-touch Label Maker for a variety of reasons, but now it makes me even more efficient! To purchase the P-touch D210, click here.

Questions of the Day

What’s your favorite way to refuel post-workout?

What’s your favorite protein smoothie combo?



  1. I adore my Brother label maker. I hike a lot so I have labels on everything in case I leave them behind in a hostel or they leap off my pack on the trail. It’s such a random thing to buy, but once i got it I found so many uses for it.

    1. I just fill up my shaker based on the labels. Scoop of protein powder goes in first… then ice, iced coffee, and chocolate almond milk.

  2. I LOVE coffee + protein! People don’t believe me when I tell them it’s like adding creamer. It’s hard to drink it any other way now.

    Favorite post workout is a toss up between greek yogurt and granola or sweet potato, rice, and egg whites with spinach. Depends on how hot I am after the workout whether I can handle hot or cold food.

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