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Training today? Get this awesome post-exercise recovery shake down you

Cheap and easy to make, you can’t go wrong.

Image: Brian Canty

TRAINING AND COMPETING is only beneficial when it’s followed by adequate rest and recovery. This involves proper rest, hydration and proper nutrition.

For the latter, we suggest this very simple recovery shake, made in less than two minutes.

It’ll provide you with around 400 calories, a hefty 15-20 grams of protein and around 70 grams of carbs.


One frozen banana, ½ cup of frozen red berries such as strawberries and raspberries, 1 cup of skim milk, your own choice of recovery powder, two scoops of a low-fat yoghurt, goji berries to top off.


  • In a blender, combine the skim milk with the yoghurt.
  • Next add in your bananas and berries followed by your recovery powder.
  • Blend until the shake reaches its desired consistency.
  • Top with red goji berries.

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About the author:

Brian Canty

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