The Best Post-Workout 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.

Hi, guys! How’s your week going? I can’t believe it’s already Tuesday afternoon. Monday and this morning totally flew by for me. Holy moly! It’s like they didn’t even happen. Or did they?! I dunno. Anyway, here are some photos from yesterday and today!

Q knows how to have a good time! Look at that little smile. So adorable. I taught him all about butterflies (and pug-a-pillars) yesterday. He’s a big fan now.


I ran 4 miles without stopping to walk. Woohoo! Progress, baby!


Everyone in our house is pumped about Shark Week! Great Whites, Hammerheads”¦ oh, so cool. I love sharks in a weird way. Are you watching this week?


This is the truth. Am I right?


The best post-workout protein shake ever made (mixed in this order in your shaker): 1/3 water, 1 scoop SFH vanilla (or chocolate) Recovery, 1/3 iced coffee, 1/3 almond milk, a few ice cubes. Do it. (FYI: My headband is from JUNK.)


I ate breakfast at 5:30 AM this morning. Q was rocking it with sleeping through the night, but he woke up at 3:30 AM. Whomp whomp. I’m tired today.

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Q had his 2-month doctor’s appointment today, so he got a round of immunizations. He cried. I cried. I’m so glad it’s over.

photo 2 (3) (800x800)

Question of the Day

What’s your favorite kind of protein shake and/or protein powder?



  1. I used to only ever get whey protein, but I recently started using Vega’s Viva Vanilla plant based protein powder and LOVE it. It goes perfectly with a frozen banana, spinach, berries, and almond milk (more of a smoothie than a shake). I’ve got to give coffee in my smoothie/shake a try!

  2. I’m pretty open to any kind of whey protein. I’ve even made “Chai” using Dymotize Elite Rich Vanilla Whey, Cinnamon, Clove, and almond milk. I like mixing up different seasonings in my whey. I even once put cinnamon and a dash of cayenne in chocolate protein powder for a Mexican Hot Chocolate version. Wasn’t bad!
    I can never mix it with coffee, though. It NEVER turns out the way I think it should. Womp womp.

  3. Totally normal to cry with the shots. My daughter is 14 months and I still get choked up (usually its because I hear another little one getting their shots and it hurts my mama heart).

    I got the Cookies N Cream MP Combat Powder at Costco and it is super delicious. I’ll have to try your spin on it!

  4. I am very sensitive to MSG (which is free glutamate molecules and glutamic acid is a protein… blah blah it’s very boring and science-y) and so I have to use more “natural”, less processed whey powder or vegan kind. Or else I go half blind and get a migraine. Anywayyyyy…

    I’ve been using Optimum Nutrition Gold… something… something… long name… Natural Vanilla whey. And I love it! It has zero artificial sweeteners which means my husband likes it too.

  5. I love Tara’s Whey plain protein powder. It’s organic and doesn’t have any sweeteners. I love it because it’s plain and I can use it for any flavor smoothie!

  6. Cutest little Q!

    I’ve never really been into protein powder until I got on Instagram and saw delicious things about Cellucor so I bought a sample packet of Red Velvet Cake Batter. I mixed it up with unsweetened Califia Farms almond milk and omg so delicious. It tasted just like cake batter, seriously, just like cake batter. Now I think I have a problem…so delicious!

  7. I always use Jay Robb vanilla whey. I’ve tried others but keep coming back to that one. I started mixing it with cold brewed coffee and a splash of coconut milk several months ago and LOVE it! My husband thinks it’s gross but I don’t care 😉

  8. Totally ordered SFH pure whey in chocolate and I LOVE IT. The fact that it comes from grass-fed, free-range cows is too awesome. It makes my smoothies so creamy and thick, but not overly sweet. My new fave for sure!

  9. shakeology!! yummo. vanilla shakeo with 1 cup almond milk 1/2 frozen banana..pb 2 and a few pinches of rolled oats and some cinnamon.. its fantastic!!

  10. I always used to make coffee protein shakes! They were great for when I would work out early before class. It would give me the protein and carbs I needed after my workout plus the caffeine I needed for my class!

  11. I’m not watching Shark Week much this year, for the first time in my life, because I’m a marine biologist, environmental educator, and a conservationist and I feel like Shark Week has lost a lot of its science (e.g. “Submarine” and the use of CGI/dramatized “documentaries”) and is based on sensationalism now. It’s the same thing every year.

    I don’t really use a lot of protein powders, because whey doesn’t sit well with me, but I do like Sunwarrior. I’ll usually just use greek yogurt and some nut butter as my protein in a shake!

  12. I like whey protein powder the best. I tried a vegan one but it was to thick and grainy. My favorite protein shake is the iced mint mocha prom paleomg

  13. Did Q get a fever or get extra upset after his shots? Our little girl cried and cried alllll afternoon yesterday after hers. Baby Tylenol seemed to help. 🙁

  14. Now I want to try some of the different protien powders from reading all the posts. : )

    I’ve been using the Herbalife shake mixes for a while. My favorite is Cookies and Cream, and Mint Chocolate. They have about 9 grams of soy protien. The Mint Chocolate is just like having dessert.

    “Whey To Go” protien powder in Vanilla is good too, it has 20 grams of whey and gluten free.

  15. HUGE SFH fan over here. The chocolate recovery just mixed with water is oh so tasty. I discovered their new Fuel powder in the coconut flavor. Delish and perfect in this hot weather.

  16. I purchase off True Nutrition and create my own mix… the one I do is very similar to Team Skip Mix from I find if I order in 5lb bags, I save more on shipping and it is worth it. Any less and I might as well buy the SFH from our box. I LOVE adding iced coffee to my post-wod protein. I attend the 5am class most days, so that is usually the first thing (besides water) to hit my stomach in the morning.

    Yes, I STILL cry when my kids get shots, it is hateful. I used to make my husband hold our first when it was shot day, and then I got to comfort breastfeed afterwards 🙂 Being a Mumma can be very heartbreaking!

  17. Ugh 2 month shots are the worst. My girls looked at me like – “Wait, we trusted you! What did you just let them do to us??”

  18. I love your shake recipes.

    Not a big fan of shark week. A lot of the stuff is junk that just enhances peoples view of sharks being these vicious people eaters. Sharks kill, on average, 12 people annually and people kill approximately 73 million sharks annually for their fins. It’s awful and breaks my heart.

  19. I’ve never actually bought protein powder and have really only eaten it in premade bars, but I’m sure I’d enjoy some of the delicious smoothies you’ve made!

  20. I love the chocolate vegan Shakeology, as my body doesn’t like whey. I wish they would come out with a vanilla one, as I haven’t found a vegan protein powder other than this one that doesn’t taste like you are drinking sawdust, LOL. I mix it with almond milk, but somedays I’ll add other fun things like almond butter, blueberries, strawberries, or bananas. Yum!

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