How to Make a Post-Workout Recovery Shake That Will Keep You Going

Recovery Shake
Diet & Nutrition Exercise Lifestyle Advice
By David Flanigan, 24 February 2016

Logging enough training hours each week to be considered a part-time job not only requires enough fuel to get through each session, sometimes three a day, but the right fuel for optimal recovery. This simple post-exercise recovery shake is exactly what you need to optimize your training.

Without adequate recovery, it is almost impossible to back up day after day, session after session and perform at your best. Not only that, I still need to function at a high level through the day for my day job. That is where recovery shakes become an important part for optimal recovery.

Morning sessions are usually my biggest session for the day and being breakfast, it is critical that I get off to the best possible start. This is where my post session shake has become so important. Not only does it allow me to get enough fuel in, it is also easy to hit all my macro-nutritional targets and it's very quick and easy.

Following a big session, which is most mornings, I aim for a 4-to-1 ratio of carbs to protein. To fit that many carbs into a recovery shake is no mean feat, but here is how I do it.

Ingredients for an Optimal Recovery Shake

Method

As you can see, this recovery shake is more like a meal in a glass rather than just your average protein shake, so make sure to blend it well! While I use Rich Chocolate as my preferred flavor, it is also quite nice with Smooth Vanilla or Wild Strawberry.

The great thing about this combination of ingredients is in winter if you prefer a warm breakfast, you can simply cook the oats with the other ingredients rather than blend it. Give it a try!

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