Global
Post-Workout Recovery Shake
Supports muscle recovery and replenishes energy. Provides fast and slow carbs, antioxidant-rich and easily digestible.
~5 mintotal~262 kcalper serving~33g protein~23g carbs~5g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 1.
Ingredients
- 1 cup milk or plant milk
- 1 scoop protein powder
- ½ cup frozen berries
- 1 tbsp oats or honey
- Ice as needed
Cooking Steps
Add the milk to the blender first, followed by the protein powder.
Add the frozen berries and the oats or honey.
Add a handful of ice if you would like it colder and thicker.
Blend on high for 45-60 seconds until completely smooth.
Drink within 60 minutes of activity for the best recovery benefit.
Optional Enhancements
- Use store-brand frozen berries
- Swap honey for sugar if needed
- Buy oats in bulk
Plant & Growing Tips
Berries
- Plant berry bushes or canes in a sunny location with well-drained, slightly acidic soil, ensuring good air circulation.
- Provide consistent watering, especially during flowering and fruiting periods, to ensure plump, juicy berries.
- Some berries like raspberries or blackberries benefit from trellising or support to keep canes upright and productive.
Natural Pest Control
- Drape bird netting over berry bushes as fruit begins to ripen to protect against hungry birds.
- Check the undersides of leaves for spider mites, especially in hot, dry conditions, and spray with water or neem oil.
- Place slug and snail traps around the base of plants or hand-pick them in the early morning or evening.
Harvest
Berries
- Harvest berries when they are fully colored, plump, and easily detach from the plant with a gentle tug.
- Pick regularly, usually every 1-3 days during peak season, to encourage continuous production and prevent over-ripening.
Storing & Freezing
Best consumed immediately.
