Coconut Water and Whey Shake: 16 oz coconut water (refrigerated is better) 1.5 scoops of whey powder-I use Jay Robb Whey Protein Isolate, Unflavored. If you use flavored then the taste will probably be better. Optional: 1 tbsp Black Maca- I use Organic Black Maca Root Powder, Gelatinized from The Maca Team. Has a bit of a butterscotch flavor with a bit of grassy note at the end. Using flavored whey would help here as well. Put it in a shaker bottle and shake it! Macros (with Maca): Carbs 18 g Protein 40 g Fat 0 g ------------------ kcal: 192 No fat, high protein and moderate carb. If you use unflavored whey, the taste gets a little getting use to. You can use this drink to quickly spike your insulin and shuttle the protein to your muscles without any potential for intramyocellular fat storage! Also a great source of potassium. Of course you can adjust this to add more flavor, more calories, etc... but I would stay away from adding fat if using this after a training session.