The glass: Banana smoothie made with slow-releasing protein
The rules: Use casein in place of the more common whey as it digests slowly, delivering a consistent supply of amino acids during a workout according to dietitian Dr McMillan. Include carbohydrate to increase available energy and enable maximum intensity.
The foods: Banana supplies ready energy to facilitate maximum intensity while natural yoghurt and skim milk provide protein and carbs. Honey is essentially sugar, so give it a miss if you find the fruit flavour sweet enough.
What you’ll need:
- 1 ripe banana
- 1 cup your choice of milk
- 1 cup plain natural yoghurt
- 1 tbsp honey
- 1 tsp of ground cinnamon
Looking for more smoothie recipes? Try this super green smoothie today.