Blueberry and banana recovery smoothie
Quite often after a long run or a lengthy bike ride, my appetite isn’t that great. But it is critical for your recovery that you eat and or drink as soon as possible. It is well documented that the 10 minutes post exercise window is the optimum time to re-fuel. For me there is nothing I love more than smoothies because they are cheap, easy and convenient to make. My blueberry and banana smoothie is the perfect balance of carbohydrate and protein and it’s also very easy to digest. I suggest you use soya milk or brown rice milk as opposed to cows’ milk, but cows’ milk is fine if you prefer.
Alan is a Michelin chef, restaurateur and cookery author who has appeared regularly on the Great British Menu, both as a competitor and a mentor. He currently runs a string of Michelin-starred restaurants.
The ingredients, serves 2
2 punnets of fresh blueberries
3 medium ripe bananas
2 tbsp protein powder
1 handful of ice
500ml unsweetened soya or brown rice milk
2 tbsp maple syrup
Basically just throw everything into a blender and blitz until smooth. Consume straight away as the bananas and protein powder form a gluey alliance when left to sit for any length of time. If you do leave it, it still tastes okay but it does have a horrible texture.
Ingredients2 punnets of fresh blueberries 3 medium ripe bananas 2 tbsp protein powder 1 handful of ice 500ml unsweetened soya or brown rice milk 2 tbsp maple syrup
Preparation: 2-3 minutes
Good for: After a hard training session to recover and repair.
Calories (kcal): 533
Protein (g): 28g
Carbs (g): 101
Fat (g): 8
Fiber (g): 10.2