Post-Workout
Post-Workout Protein Shake
The post-workout window is real — getting protein and fast carbohydrates into your system within 30–60 minutes of training supports muscle protein synthesis and replenishes glycogen. This shake does exactly that in under 2 minutes.
Ingredients
- 1 scoop (30g) whey protein powder (vanilla or unflavoured)
- 1 medium banana, frozen or fresh
- 250ml oat milk or skimmed milk
- 1 tsp honey (optional for extra quick carbs)
- Ice cubes (optional)
Method
- Add all ingredients to a blender.
- Blend for 30–45 seconds until smooth.
- Drink immediately.
Pro Tip
A frozen banana gives a thicker, colder shake without ice diluting the flavour. Peel ripe bananas and freeze them in a zip-lock bag — pull one out before training and it'll be ready to blend when you return.
Nutrition Notes
Whey protein is fast-digesting, making it ideal post-workout. The banana provides fast carbohydrates to replenish glycogen. Together they spike insulin slightly — which is actually beneficial post-training as it drives amino acids into muscle cells more efficiently.
Affiliate partner · 15%
Refuel smarter — APMZEE recovery range
Premium UK supplements — 4 pillars: Action, Performance, Movement, Sleep
More like this
