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October 19th 2021, Tuesday
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Low-fat recovery chocolate milkshake


For effective recovery, a person needs around 20 to 25g of protein and 1.2g of carbohydrate per kg of body weight within half an hour of exercising. For a person weighing 70kg, that means:

  • 500ml semi-skimmed milk
  • 3 tbsp sweetened cocoa powder
  • 1 banana
  1. Mix the low-fat milk with the sweetened cocoa powder and heat in the microwave if preferred
  2. Combine this recovery drink with a banana in order to consume the right quantity of carbohydrate.

Tip!

The composition of Nesquik is ideal as chocolate milk. You can also use this as a recovery drink. Those using pure cocoa powder must add around 30g sugar as the cocoa powder does not contain carbohydrates.


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