Homemade milkshakes and smoothies are a good source of energy, carbohydrate and protein in a convenient liquid form.

These are especially useful if:

  1. You don’t have the time or find it hard to eat in the hour before a training session
  2. You are competing and it is not possible to eat between events
  3. Your training takes place early in the morning and you find it difficult to eat
  4. You want a quick, and easy to digest snack between training and your next meal

For intense endurance or conditioning training, aim for 40-60g carbohydrate and 10-20g protein. Half this amount may be sufficient as a snack before training, after less intense sessions or if you are trying to make weight for your sport.

The following recipes are tasty, quick and easy to make and provide the ideal ratio of carbohydrates to protein.

Chocolate Milkshake

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Recipe
2tbsp chocolate powder
1 tbsp skimmed milk powder
500ml skimmed milk

Add ingredients to shaker bottle / blender and mix for 15-20 seconds

Nutrition Info
41g carbohydrate
21g protein

Banana Smoothie

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Recipe
1 large banana
250ml skimmed milk
2tbsp skimmed milk powder
1 handful ice

Add ingredients to a blender and mix for 15-20 seconds.

Nutrition Info
45g carbohydrate
14g protein

Berry Yoghurt Smoothie

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Recipe
1 cup of fresh or frozen berries
150ml low-fat yoghurt
200ml skimmed milk

Add ingredients to shaker bottle/blender and mix for 15-20 seconds.

Nutrition Info
39g carbohydrate
16g protein

Mocha Milkshake

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Recipe
2 tbsp chocolate powder
1-2tsp instant coffee
2tbsp skimmed milk powder
300ml skimmed milk
1 scoop ice-cream (optional)

Add ingredients to a blender and mix for 15-20 seconds.

Nutrition Info
47g carbohydrate
18g protein