Post-Workout Protein Shake

The post-workout window is real — getting protein and fast carbohydrates into your system within 30–60 minutes of training supports muscle protein synthesis and replenishes glycogen. This shake does exactly that in under 2 minutes.

Ingredients

• 1 scoop (30g) whey protein powder (vanilla or unflavoured)
• 1 medium banana, frozen or fresh
• 250ml oat milk or skimmed milk
• 1 tsp honey (optional for extra quick carbs)
• Ice cubes (optional)

Method

1. Add all ingredients to a blender.
2. Blend for 30–45 seconds until smooth.
3. Drink immediately.

Nutrition Notes

Whey protein is fast-digesting, making it ideal post-workout. The banana provides fast carbohydrates to replenish glycogen. Together they spike insulin slightly — which is actually beneficial post-training as it drives amino acids into muscle cells more efficiently.