Long Run Recovery Shake

Ingredients Makes 1 shake, about 470 ml

• 300 ml semi-skimmed milk138 kcal
• 1 scoop whey protein (vanilla)114 kcal
• 1 medium banana 105 kcal
• 3 tbsp rolled oats117 kcal
• 1 date 66 kcal
• 1 tsp honey21 kcal

Method

1. 1

   Pour the semi-skimmed milk into your blender first so the blades turn freely.

2. 2

   Add the banana, rolled oats, medjool dates and honey.

3. 3

   Spoon in the whey protein on top of the other ingredients so the powder does not stick to the jug.

4. 4

   Blend on high for 45 to 60 seconds until completely smooth. Add a splash more liquid if it is too thick, or a little more ice to thicken it.

5. 5

   Pour into a glass and drink straight away, or keep it in a sealed bottle in the fridge for up to 24 hours and shake before drinking.