Recovery Shake

Ingredients

  • 1 scoop (40g) Protein Powder
  • 250-300mL Milk of Choice
  • 1 tsp of Flaxseed, Chia Seed or LSA
  • 2 serves of Fruit – e.g. 1 cup chopped or 1 x piece (See combo options below)
  • ½ cup of Ice

Method

  • Place all ingredients in a blender or stick mixer and blitz for 1-2 mins until smooth and thick.

Flavour Combinations:
CHERRY RIPE: Use choc flavoured protein powder and use 1cup of frozen cherries and 1 x banana as fruit serves.

BANANA: Use vanilla protein powder and substitute 1-2 frozen bananas as fruit serves, a pinch of cinnamon and a tsp of honey.

BANANA NUT: Use vanilla flavoured protein powder and substitute in 1 x frozen Banana, tbsp. of nut butter & pinch of cinnamon as fruit and flavour serves.

BERRY: Use vanilla flavoured protein powder and substitute in 1 cup of frozen blueberries/strawberries/mixed berries & 1 x banana as fruit serves.

TROPICAL: Use vanilla flavoured protein powder and substitute in 1 cup of fresh or frozen pineapple & 1 x banana as fruit serves, and switch milk for coconut milk OR coconut water.

WINTER RECOVERY: Use vanilla flavoured protein powder and substitute in 1-2 fresh or frozen oranges (peeled) & 1 x banana as fruit serves, and use water or coconut water in place of milk.

NUTS ABOUT CHOCOLATE (pictured): Use chocolate flavoured protein powder and substitute in 1 x frozen or fresh Banana, ½ an avocado and 1 tbsp nut butter as the fruit and flavour serves. Also add in an optional extra tbsp. of cocoa or cacao for an extra choc hit.

FODMAP Adaptable:
Use only WPI protein powder.
Choose low FODMAP milk (e.g lactose free).
Choose low FODMAP fruit (e.g orange, pineapple, strawberries).