Post-workout protein smoothie

Ingredients

• 1 scoop of whey (about 24 g protein)
• 1 ripe banana
• 250 ml milk or a plant drink
• 1 tablespoon peanut butter
• A handful of ice

Method

1. Pour the liquid in first — blending is easier when the blade starts in liquid.
2. Add the banana, peanut butter and ice.
3. Blend for 30 seconds.
4. Add the powder and blend another 15 seconds. Adding it last avoids the foam.

Roughly

	Per serving
Protein	~30 g
Carbohydrate	~35 g
Fat	~10 g

Whether you drink it straight after training or two hours later matters far less than the day's total.