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Recovery Smoothie (∼4:1)

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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1
Course: Snack
Calories: 480
Ingredients Method Notes

Ingredients
  

  • 1 medium banana
  • 100 g berries fresh or frozen
  • 40 g oats
  • 20 g whey isolate or high-quality plant protein (I use rice)
  • 250 ml milk best: low-fat cow’s milk or fortified soy milk
  • 10 g ground flax seeds
  • Cinnamon to taste

Method
 

  1. Toss everything in a blender and consume within 30 mins post training that is longer than 1hr.

Notes

Nutrition facts:
Per serving: 480 kcal | Carbohydrates: 78 g | Protein: 20 g | Fat: 9 g | Fiber: 9 g
For athletes:
I use this smoothie after every session >90 mins. A good recovery smoothie offers a ration of 3-4:1 of carbs:protein. This one has 3,7:1 and is optimal after endurance training. Strength athletes cut the oats to get 3:1.
Optionally you can add:
  • 1 tbsp honey (after long endureance training)
  • 5-10g chia seeds (5–10 g): extra omega-3s, but don’t stack with flax if digestion is sensitive
  • 10 g collagen connective tissue support (pair with vitamin C - berries already cover this)
  • 3-5 g creatine
  • Ice and/or  water reduce GI load if appetite is low post-session