High-Protein Post-Workout Smoothie

This quick smoothie is packed with protein and carbs to kickstart recovery after a hard session. Ready in under 5 minutes, it’s perfect for when you need nutrition fast but don’t feel like a full meal.

Ingredients

  • 1 scoop (30g) protein powder (vanilla or chocolate)
  • 1 banana (fresh or frozen)
  • 200ml milk (dairy or oat)
  • 1 tablespoon peanut butter
  • 1 tablespoon oats
  • Handful of frozen berries (optional)
  • 100ml water or extra milk to adjust thickness

Instructions

  1. Add the milk and water to your blender first
  2. Add the banana, peanut butter, oats, and berries
  3. Add the protein powder on top
  4. Blend for 30-45 seconds until smooth
  5. Add more liquid if too thick, or ice for a colder drink

Nutrition Notes

This smoothie provides roughly 35-40g of protein and 50-60g of carbohydrates — an ideal ratio for post-exercise recovery. Try to consume within 30-60 minutes of finishing your session for best results. Frozen banana makes it thicker and creamier — slice and freeze ripe bananas in advance.