For optimum recovery, you need around 20g of animal protein, which can be found in meat, fish, poultry, milk products, cheese and eggs.
- 150ml rice milk
- 300ml semi-skimmed milk
- 1 banana
- 1 tsp light peanut butter
- 1 tbsp maple syrup
- 150g low-fat yoghurt
- Mix all the ingredients in the blender to create a smooth shake
If you want to make a recovery shake on the basis of spelt milk or almond milk then you must not forget that these carbohydrates don’t provide any protein. In this case, you must always consume another source of animal protein.