Honey Oat Recovery Shake
A carb-forward shake for the hour after a long session.
- 6 mintime
- 1serving
- 540calories
- 39 gprotein
After a long workout the body needs carbohydrate as well as protein. Oats supply slow carbohydrate, banana and honey supply quick carbohydrate, and the whey covers protein. This shake is on the heavier side and suits endurance training.
Ingredients
Makes 1 serving.
- 1 scoop vanilla whey protein powder (about 30 g)
- 1 ¼ cups 2% milk
- ⅓ cup rolled oats
- 1 medium banana
- 1 tbsp honey
- ¼ tsp ground cinnamon
- 3 ice cubes
Method
- Add the oats and milk to the blender and let them soak for three minutes.
- Add the protein powder, banana, honey, cinnamon, and ice.
- Blend for a full minute, until smooth.
- Drink cold.
Nutrition per serving
| Calories | 540 |
|---|---|
| Protein | 39 g |
| Carbohydrates | 80 g |
| Fiber | 6 g |
| Sugar | 48 g |
| Fat | 10 g |
Estimated from standard nutrition data for each ingredient, assuming about 24 g of protein per scoop of whey or casein and 22 g for plant powders. Brands vary, so check your label. Contains: milk, gluten (oats or wheat).
Tips
- Soak the oats ahead of time, even overnight, for a smoother shake.
- Add a pinch of salt if you sweat heavily during training.
Swaps and variations
- Use chocolate protein for a chocolate-oat version.
- Add a spoonful of peanut butter for extra staying power.
