Post-Workout Recovery Shake
A 5-minute, ~40 g-protein recovery shake to refuel glycogen and support repair after training — full macros and the science behind it.
Method
- 1
Add the milk and Greek yogurt to the blender first so the blades catch.
- 2
Add the whey, banana, frozen berries and peanut butter.
- 3
Blend 30-45 seconds until smooth; add a splash more milk to thin if needed.
- 4
Pour and drink within the hour after training.
Blender
Use casein instead of whey if this is your last meal before bed.
A post-workout recovery shake is the simplest way to hit your protein and carbohydrate targets in the window when appetite is often low. This one lands ~40 g of protein and ~45 g of carbs to refill glycogen and support repair.
Why this shake works
As we cover in protein timing and total daily intake, the priority after training is simply getting high-quality protein in — a shake makes that easy when you don't feel like eating. For the bigger recovery picture (sleep, cold-water timing, load management), see our evidence-based recovery protocol.
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