If you live in Florida, Publix makes a 1% chocolate milk that is made with sugar and not High fructose corn syrup. It's better for you and the taste difference is amazing!

This combination of banana, milk, and yogurt makes for a fresh and satisfying sports recovery drink.

Ingredients:

1 cup sliced ripe banana (about 1 large)
1 cup vanilla low-fat yogurt
1/2 cup 1% low-fat milk
2 tablespoons whole wheat graham cracker crumbs (about 1/2 cookie sheet)
1 tablespoon nonfat dry milk
1/2 teaspoon vanilla extract
3 ice cubes (about 1/4 cup)
Graham cracker crumbs

Preparation:
Arrange banana slices in a single layer on a baking sheet, and freeze until firm (about 1 hour).

Place frozen banana and remaining ingredients in a blender. Process until smooth. Sprinkle with graham cracker crumbs. Serve immediately.

Nutritional Information:

Calories:216 (12% from fat)
Fat:2.8g (sat 1.5g,mono 0.8g,poly 0.3g)
Protein:9.8g
Carbohydrate:39.3g
Fiber:1.9g
Cholesterol:9mg
Iron:0.4mg
Sodium:145mg
Calcium:315mg

Post workout I just have bog-standard whey protein with skimmed milk. Not sure if I should be adding carbs to it. As I generally prefer my carbs for breakfast and lunch.

Wow you guys put a lot of thought into this, i just have a protein shake and apple or something if I feel that i need it.

Too complicated for me.


buy GNC Mixed Berry protein. $50.00 for a big big tub of it.

Buy apple juice.

Mix mixed berry protein and 8 oz apple juice.

Result

50grams of protein
41grams of carbs
4grams of fat

and delicious.

Not exactly the 4:1 carb:protein ratio that some people swear by, but sounds tasty!