This is a great shake to have within 30 minutes of an intense workout, whether it is power or cardio based. This is the time when the muscles are most ripe to recover their stored sugar (glucose) supply and when protein can most easily be shuttled into the muscle tissue alone with the glucose. We keep fat low or non-existent so the digestion and uptake of the sugar and protein are not slowed down.
1 scoop Biosteel Whey Isolate (or equivalent) - vanilla, chocolate or unflavoured
1 c. coconut water (great sport drink) - no sugar added.
4 large strawberries or 1/4 cup of small berries (raspberries, blueberries - frozen or fresh)
ice cubes if the berries aren't frozen
1/2 medium banana
1 tsp L-Glutamine powder
37 g carbs, 37 g protein, 0 fat, 19 g sugar, 3 g fibre, 294 calories - (nutrient breakdown is based on the Ergogenics protein)