Post-Workout Protein Shake

Ingredients

• 2 scoopswhey protein powder(chocolate or vanilla, ~50g)
• 1 largebanana(ripe)
• 1.5 cupsskim milk or unsweetened almond milk
• 4-5 cubesice

Instructions

1. 1

   Add milk, protein powder, banana, and ice to a blender.

2. 2

   Blend on high for 30–45 seconds until smooth.

3. 3

   Pour into a large glass and drink within 30–45 minutes after training.

Pro Tips

• ✓Drink within 30–45 minutes post-workout to maximize the anabolic window.
• ✓Whey protein is ideal post-workout because it digests faster than casein or plant protein.
• ✓Use a ripe banana for natural sweetness and fast-digesting carbs that replenish glycogen.
• ✓If you're lactose intolerant, use lactose-free milk or a plant-based protein powder.