Both help, but at different stages. Peanuts work better immediately after training because of their higher protein content, which kickstarts muscle repair within the critical 30 to 60 minute window. Almonds work better later —…
Bananas are easy on the stomach — doctors actually suggest them for people who have digestion problems. Just make sure you drink this smoothie 30–45 minutes before your workout, not right before you start. The…
Up to 24 hours in a sealed jar in the fridge. Give it a good shake before drinking since some separation is normal. For longer storage, pour it into ice cube trays and freeze —…
Skip it and add a bit more milk or a splash of vanilla extract for extra flavor. The smoothie will be thinner and slightly lower in protein, but it still works perfectly well. I’ve made…