replenish | post-workout recovery shake

the sugar in the banana (or any high-glycemic fruit) helps the protein delivered directly into the muscles for repair. recovery shakes do not count as a meal, if consumed within 45 minutes of a workout.

makes 1 14 oz serving

1 cup non-dairy milk

1 teaspoon chia seeds, soaked (can soak in milk pre-workout)

½ banana, in frozen chunks

½ cup ice (or ½ cup water, in cold weather)

15 g protein powder (vanilla or chocolate)

½ teaspoon raw cacao powder

¼ teaspoon cinnamon

½ teaspoon maca

big pinch grey salt

1-2 teaspoons raw sesame tahini (if needed for hunger)

add chia seeds to milk pre-workout, and soak for 15 minutes or until expanded. 

add this and all the ingredients to a blender, and blend until smooth. drink within 45 minutes post-workout to support muscle recovery.