Ultimate Recovery Shakes

These shakes are to be consumed within 30 minutes of your session finishing. They each provide all the nutrients for fast restocking of glycogens stores, electrolytes, protein synthesis and importantly getting blood acidosis levels down and alkalinity up.

I now like to rotate my protein powders every few weeks as a healthier option of doing things. I also try to rotate my fruits and vegetables and proteins weekly too. The reason is we can build up a toxicity to even healthy foods if we eat them day in day out and multiple times.

Protein:

Grass Fed NZ Whey Protein Concentrate

Sun Warrior Rice Protein

Plant Fusion Protein

Recovery Shake #1

In this order

1 cup Organic Almond Milk
1 scoop of protein power I’m using from the above lists depending on the rotation.
1 Banana
1 Cup of Frozen mixed Berries
1 tsp Maca powder
1 tsp local honey (local honey is best if you have allergies as local honey can help due to bees gathering pollen from local honey)
Pinch of Himalayan Sea Salt

Blend on high for 30 seconds

Recovery shake #2 (for after long or really intense sessions only)

In this order

350-700ml of Fruit Juice (best for this shake would be apple, grape, pineapple or orange)
<60kg use 350ml, 60-70kg use 475ml, 70-82kg use 600ml, 83kg + use 700ml
1/2 Banana
1 cup of frozen berries
1 serve of protein powder (as per above)
2 tsp of local honey or agave nectar
2-3 pinches of Himalayan sea salt

Blend on high for 30 seconds

Recovery Shake #3

In this order

2 cups Organic Almond Milk
1 scoop of protein power I’m using from the above lists depending on the rotation.
– optional to use chocolate flavour for something different
1 cup frozen strawberries
1 cup frozen blueberries
1 cup pineapple
Handful of washed baby spinach or kale
1 tbspn of almond nut butter

Blend on high for 30 seconds

Enjoy
Kristian