⚡ Why This Smoothie Rocks:
- Fast-digesting protein for muscle growth post-workout 💥
- Natural sugars from banana = quick energy 🚀
- Healthy fats from peanut butter for long-lasting fuel 🥜
Ideal for a post-workout shake or a quick breakfast on the go.
🍌 Ingredients (1 Serving)
| Ingredient | Amount |
|---|---|
| Whey protein powder (vanilla or chocolate) | 1 scoop (25–30g) |
| Ripe banana | 1 medium |
| Natural peanut butter | 1 tbsp (16g) |
| Unsweetened almond milk (or milk of choice) | 250ml (1 cup) |
| Greek yogurt (optional, for creaminess & protein) | 2 tbsp |
| Ice cubes | A few |
| Cinnamon or cacao powder | Optional (just a pinch) |
👨🍳 How to Make It
- Add all ingredients into a blender:
- Milk, banana, peanut butter, protein powder, yogurt (if using), and ice.
- Blend until smooth & creamy.
- Taste test! Add a splash more milk if it’s too thick, or a few more ice cubes for a cooler smoothie.
- Top it off with a sprinkle of cinnamon or cacao if you’re feeling fancy.
🍴 Nutrition Info (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | 350–400 kcal |
| Protein | 30–35g |
| Carbs | 25–30g |
| Fat | 12–15g |
| Fiber | 3–5g |
Exact values depend on the brand of protein, milk type, and peanut butter used.
🕒 When to Drink This Smoothie?
Best as:
- ✅ Post-workout shake (within 30–60 mins after training) – helps build and repair muscle fast.
- ✅ Pre-workout snack (60–90 mins before) – especially if you’re lifting heavy.
- ✅ Quick breakfast when you’re in a rush.
💡 Pro Tips:
- 🥬 Want greens? Throw in a handful of spinach – you won’t even taste it.
- 🍫 Craving a treat? Use chocolate protein + cacao powder = healthy choco-banana shake.
- 💪 Bulking? Add oats (2 tbsp) or 1/2 avocado for extra calories and creaminess.
- 🧊 Use frozen banana for an ice-cream-like texture.
