Often after a hard training session, appetites can actually be suppressed at first, but it is also the most important time to take in nutrients to help with the recovery process. Having a drink could be the best solution as not only will it start replacing carbohydrate and protein, it will also help with rehydration. The general rule of thumb for a recovery drink is that it should be 3:1 carbohydrate to protein. The easiest way to achieve this is to use a milk-based option. A lot of the protein shakes and recovery drinks on the market are actually just glorified milk. Why not save some money and make your own tastier versions such as those included in this section? To make the perfect latte all you need is 1 shot of strong espresso topped with 250ml/9fl oz/1 cup warm milk.
Preparation time: 5 minutes
This is so easy to make, but I usually suggest to my athletes that they have it ready in the fridge so they can drink it as soon as they get back from training – or you can have the ingredients waiting in a blender ready to turn on as soon as you step through the door! The Greek yogurt ensures that recovery protein requirements are met.
200ml/7fl oz/¾ cup tropical fruit juice
200g/7oz/¾ cup fat-free Greek yogurt
1 handful of ice
Put all ingredients in a blender and blend until smooth. Pour into a glass and serve straight away.
Nutrition facts (per serving)
Calories 239 Carbohydrate 38g Protein 20g Fat 0g (of which saturates 0g)