Sweet Potato Pie Recovery Shake - The Paleo Athlete | stephgaudreau.comSweet Potato Pie Recovery Shake - The Paleo Athlete | stephgaudreau.com

Sweet Potato Pie Recovery Shake

Sweet Potato Pie Recovery Shake is the perfect post-workout refuel.

In light of this, I've started using whey protein power again read more of my thoughts on protein powder here because consuming 1 g protein per pound of bodyweight is a struggle for me when I rely on whole food sources (meat or eggs). | StupidEasyPaleo.com

Not sure how many of you know, but I’m a CrossFit athlete (with dreams of focusing on olympic weightlifting) so at times I’ve got to go off the Paleo reservation to keep my recovery in check.

Should You Drink Protein Post-Workout?

CrossFitters who eat Paleo (like moi) can at times steer a bit too low and have sub-optimal performance or recovery.

In light of this, I’ve started using whey protein power again (read more of my thoughts on protein powder here) because consuming 1 g protein per pound of bodyweight is a struggle for me when I rely on whole food sources (meat or eggs). Getting upwards of 140 grams is tough…I literally feel like I have to eat all day to make that happen, so I’ve been using whey protein to help me close the gap.

How Many Carbs To Eat Post-Workout

I ended up coming up with this simple shake to satisfy my protein : carb requirements because the 1/2 cup sweet potato provides approximately 30 grams of carbs (sweet potato or starchy veggies are more optimal than fruit in this case because there is a more direct replenishment of muscle glycogen…the fuel for high intensity exercise).

There are tons of resources (including my upcoming ebook) out there to help you figure out how many carbs you should be taking in daily, but a general ballpark figure is 1-2 g per pound of bodyweight.

My ebook, The Paleo Athlete, (where I talk about all things nutrition) came out in January 2014…click here to get a free chapter!

How to Change Up This Recovery Shake

  • Use pumpkin puree instead of sweet potato.
  • Use pastured eggs instead of protein powder.
  • Use another protein powder instead of whey.
Sweet Potato Pie Recovery Shake - The Paleo Athlete | stephgaudreau.comSweet Potato Pie Recovery Shake - The Paleo Athlete | stephgaudreau.com

Sweet Potato Pie Recovery Shake

Course: Drinks
Cuisine: Paleo, Veggies
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Calories: 247 kcal
Author: Steph Gaudreau

Sweet Potato Pie Recovery Shake is the perfect post-workout refuel with protein, carbs, and warm fall spices. Paleo friendly.



  • 1 cup water
  • 1 scoop vanilla whey protein
  • 1/2 cup sweet potato puree or roasted sweet potato
  • 5 ice cubes
  • 1 tsp cinnamon


  1. Throw all the ingredients into a blender or Vitamix.
  2. Whiz until smooth.
  3. Enjoy. Preferably consume within 30 minutes of finishing your workout.

Recipe Notes

My recipes are all in a meal planner. Check it out!

Nutrition Facts
Sweet Potato Pie Recovery Shake
Amount Per Serving
Calories 247 Calories from Fat 18
% Daily Value*
Fat 2g3%
Cholesterol 61mg20%
Sodium 143mg6%
Potassium 788mg23%
Carbohydrates 37g12%
Fiber 6g24%
Sugar 10g11%
Protein 22g44%
Vitamin A 26905IU538%
Vitamin C 27.5mg33%
Calcium 233mg23%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Pin this Sweet Potato Pie Recovery Shake for later!

In light of this, I've started using whey protein power again read more of my thoughts on protein powder here because consuming 1 g protein per pound of bodyweight is a struggle for me when I rely on whole food sources (meat or eggs). | StupidEasyPaleo.com

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38 Responses

    1. I didn’t either until I had to sneak in more non-fruit carbs 🙂 It’s actually pretty tasty especially when the canned puree is used because it has a nice smooth consistency.

  1. Do you think all CrossFitters need that level of carb? Every day? I’m cycling (a la Clifton Harski’s BA diet) and have some days with none, some with less than 100g. And I weigh a lot. But I’m not competitive, though I do go five days a week.

    1. Hi Megan…thanks for visiting the blog. Well, I think it depends on the person when it comes down to the nitty gritty of training and n = 1. I think that if you are training 5 days a week but the intensity is not very high (like a powerlifting protocol or strength-bias) you may do fine with cyclic low carb. (Say hi to Clif for me!). Because I’m training with the competition group where the glycolytic demands are high on a regular basis, I’m toying with the 100g mark to see if that helps my recovery. Mike K. who works with me on my nutrition was fast to point out that even strength-biased workouts (where the demands on the CNS are high) can benefit from a carb refeed post-workout. In the end, if you are training for life and not for competition, cyclic low carb may be perfect for you. If you feel like you can’t hit your workouts as hard as you’d like, though, maybe try upping the carbs a bit? Cheers!

    1. Personally, I only use whey protein…

      1. It’s cheaper
      2. For a 2 tbsp serving, it’s got 20 grams of protein versus hemp’s contemptible 6 grams.
  2. Hi Stephanie,
    I was interested in taking a recovery protein supplement post-WODs and of course the two big names for CrossFit are Progenex and SFH. What made you choose SFH over Progenex and do you still notice a big improvement by using the recovery drink? I like the ingredients in SFH much better… no soy or fructose and GMO-free too.

    1. Hi Grace!! I’ve tried Progenex before and for me, it just tastes too sweet. I also really like SFH’s commitment using whey from grass-fed cows. When you think about it, the benefit of having whey from a grass-fed animal is somewhat lost because the fatty components of the milk (which are absent in whey) are not included in the protein powder. However, I personally feel better about supporting that versus whey from feedlot animals.

      I use only whey and not the recovery formulation, but I take a separate BCAA supplement pre-workout and usually eat sweet potato post-workout, so I’m getting in my carbs.

      Hope this helps!!


  3. Heya just wanted to give you a brief heads up and let you know a few of the pictures aren’t loading
    properly. I’m not sure why but I think its a linking issue.
    I’ve tried it in two different internet browsers
    and both show the same results.

    1. Thanks Claude…some of the photos are from my old site and don’t seem to play nice with my new one. I may be remaking some of them with new photos soon. Appreciate that you took the time to write in!

  4. Have you considered using an egg protein powder? I’m just curious because I’ve only seen it online, and am hesitant to buy such a large block of it.

    1. Yes, I’ve considered it but honestly, if I’m going to use that I’d rather just use the whole egg because it’s not processed.

    1. One egg is 6 grams of protein so decide how much you would like to get in and multiply from there. For taste reasons I probably wouldn’t add more than 2. You could also try egg white protein. Or, just eat meat.

    1. Please educate yourself:

      Glutamate is an amino acid, found in all protein-containing foods. Amino acids are the building blocks of proteins. This amino acid is one of the most abundant and important components of proteins. Glutamate occurs naturally in protein-containing foods such as cheese, milk, mushrooms, meat, fish, and many vegetables. Glutamate is also produced by the human body and is vital for metabolism and brain function.

      MSG and glutamate are related but not identical.

  5. I tried this this morning after my hill repeat workout and subbed the water with homemade almond milk. It was super creamy and delicious!

  6. hey steph!

    so i use SFH daily endurance and fortified, cant say i am a vanilla lover, but what about the chocolate protien instead of the vanilla? and any recommendations as is in which protein powder to use??

    thanks, i LOVE your post!

    1. Hi there! The chocolate tastes great too…I just like the vanilla because I think it blends with other flavors better…but either way you can’t go wrong!

  7. I have heard the 1 gram per body weight rule as well, but for someone like me who is overweight and steadily losing weight, it’s nearly impossible to follow, like you, I would have a difficult time getting that much protein. If I am focusing primarily on weight loss as opposed to performance, do I need the same Amt of carbs and protein post workout? I’m not a cross-fitter, but I do mainly weights 3-4x a week, and cardio/body weight stuff 2-3x a week (biking, HIIT classes, core/yoga/Pilates classes). I’m at the gym 5-6x a week. Right now I’m actually doing a whole30 as well, and I’m seeing some pretty dramatic weight loss.

    1. Hi Carissa,

      That rule is a guideline, and some folks do well with something a bit lower, like 0.8 gram per lb bodyweight. If you’re really active, I would just caution you about taking protein intake too low. Last thing we want is you losing muscle mass and therefore getting lighter. Adequate protein intake is really important for fat loss.

      I would really pay attention to the carb intake piece on your HIIT days and not worry as much on the yoga / pilates or low key days. Basically when you’re doing high-intensity stuff or if your biking extends out past an hour, make sure to eat some post-workout carbs like sweet potato. Very often on Whole30, I see really active people 1) not eating enough even if they’re trying to lose weight or 2) skipping carbs almost entirely. A good rule of thumb is to choose your protein amount, say 25 grams and then double it to get the carb value, 50 grams.

      Hope that helps!

  8. Paleo = No gluten, dairy or refined sugars (or so I understand). How does whey make the cut as “paleo”?

    1. It’s all personal, TN. Some people test whey in their diets and feel no negative effects. Dairy is technically not on The Paleo Diet(tm) but some people find certain forms work well for them. I highly encourage people to do elimination protocols like Whole30 to figure out how to customize paleo for the long term instead of blindly following an incredibly strict list.

      Please read this article for more insight: https://www.stephgaudreau.com/2013/12/04/is-whey-protein-paleo/

  9. Would gelatin work as a replacement for the whey protein (I have celiac and dairy is a gluten-cross reactor for me)? Or would I still need to have another protein on the side? Thanks!

    1. I would maybe stick to egg white protein then. Gelatin doesn’t have the BCAA you need for recovery. It’s okay in addition to a BCAA-rich source as joint / gut support but you really need something that is going to give the substrate to rebuild muscle tissue. If you chose gelatin, I’d eat another protein on the side.

  10. Thanks for this! I’m also looking for a recipe that’s kind of in all in one. Sweet potato, veggie, and protein. Was hoping to find a recipe without having to experiment first. Any ideas?

  11. I tried this today post-WOD and it was great. I tweaked it by subbing a 1/4 cup each of almond and coconut milks for half of the water. I use BiPro for my protein and had only chocolate but it worked just fine. The sweet potatoes I used were from a weekly batch that I make in the slow cooker and I used only a 1/3 cup. I also subbed a 1/2 tsp of pumpkin pie spice for half of the cinnamon. I’ll for sure be making this again! I’ve loved all of the recipes of yours that I’ve tried so far.

    1. Hi Jo, Thank you for sharing your thoughts, I’m sure you’ll find more valuable information exploring the site. Have fun!

  12. Steph, I know this is an old post, but I think there may be a typo. In the first paragraph, you write that carb intake should be about 1g/pound of body weight. I think you mean protein? If I’m wrong, sorry, and ignore me!

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Hi, I'm Steph!

Lord of the Rings nerd, cold brew drinker, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more, not less: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.


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