Protein Shake (Simple Post-Workout)

The fastest high-protein snack. Ideal within 30–60 minutes after exercise when muscles are maximally receptive to protein.

Ingredients

• 1 scoop whey or pea protein powder (vanilla or chocolate — ~25g protein)
• 1 cup unsweetened almond milk

½ medium banana (frozen gives better texture)

• 1 tbsp chia seeds
• Ice (optional)

Directions

1. Add almond milk to blender first.
2. Add banana, protein powder, and chia seeds.
3. Add ice if desired.

Blend 30–45 seconds.

1. Drink within 30 minutes of mixing (protein powders can thicken if left too long).

Notes

Post-exercise is the optimal window for protein intake — muscle fibers are actively repairing and are most receptive to amino acids. Consuming 25–40g protein within 60 minutes of resistance training maximizes muscle protein synthesis.

Nutrition

Calories: 200 | Protein: 30g | Carbs: 14g | Fat: 4g | Fiber: 3g