How to make the perfect post-workout shake.

When it comes to recovery, its important to know your Rs. Replenish, repair and rehydrate. Your recovery shake can and should tick all three. Leaving you with a tasty, quick and convenient post workout aid.

Step 1 - Base (rehydrate)

First choose your fluid to base your shake around. Milk is an excellent choice. Milk is loaded in electrolytes to enhance rehydration rate and also contains quality dairy protein sources. Alternatives to cows milk include soya milk, almond or oat milk, or orange juice. Pour 250-500ml of your chosen fluid into your blender.

Step 2 - Protein (repair)

Now it is time to choose your protein source to aid the growth and repair of the used muscles during your training session. Whey protein powder acts fast whereas casein protein powder will release protein slower and thus is often recommended pre bed. If an athlete using protein supplements then ensure your product is informed sport and batch tested. There are also plenty of real food sources of protein that would work well in your smoothie also, such as, Greek yoghurt, eggs or spirulina. Add a scoop or two large tbsp to your blender.

Step 3 - Carbs (replenish)

During training your muscles deplete their store of carbohydrates known as glycogen which then must be replaced to fully recover. Your choice of carbohydrate can also add flavour to your smoothie. Options include oats, frozen berries, fresh fruit or green leafy vegetables just to name a few. Add a few cups into your blender.

Step 4 - Extras

Your recovery drink is now pretty much ready to go. If you would like a few additional extras you could always add some healthy fats in the form of nut butters or nuts and seeds. You may want to add a scoop of creatine, just ensure this is alongside your current creatine protocol. Now add a handful of ice cubes to make your shake nice and chilled.

Step 5 - Enjoy!

Blender your creation until desired consistency is reached. Pour into your favourite shaker or cup and enjoy your recovery!