A 2:1 or 1:1 carbohydrate to protein ratio is ideal for refueling muscles. Drink this protein smoothie 30 minutes after your workout for quick absorption that will restore your glycogen levels and transport protein to your muscles.

Ingredients:

1 scoop of your favorite vanilla whey or egg-white protein powder

1/2 cup plain yogurt

1/2 cup skim or unsweetened nut milk

2 tbsp flax seeds

1/4 cup frozen berries

1/2 frozen banana (peel and freeze prior to use)

Instructions:

Add all ingredients to blender and mix on high until smooth.

Pour into glass and enjoy!