Strength Day Recovery Shake

Ingredients Makes 1 shake, about 500 ml

• 350 ml semi-skimmed milk161 kcal
• 1 medium banana 105 kcal
• 3 tbsp rolled oats117 kcal
• 1 scoop whey protein (vanilla)114 kcal
• ½ tbsp peanut butter47 kcal
• 1 scoop creatine monohydrate0 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 and peanut butter.

3. 3

   Spoon in the whey protein and creatine monohydrate 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.