Dessert & Snack, Tips & Fun Facts, Vegetarian

Post-workout Recovery: Proti Strawberry Smoothie

Do you want to find a healthy alternative to your regular post-workout protein shakes?

With 45g of carbohydrates and 18g of protein per serving, this proti-strawberry smoothie has the perfect carb:protein ratio for your post-workout recovery!


Servings: 1
Difficulty: Easy
Preparation time: 5 mins


  • 1 cup of fresh or frozen strawberries (I used frozen strawberries)
  • 1 cup of milk
  • ¼ cup of skim milk powder
  • 1 tsp of honey
  • 1 tbs of flax seeds


  1. Blend all ingredients together, and enjoy after your workout!

Why do I need protein and carbohydrates after my workout?

Post-workout recovery! During your workout, carbohydrates (glycogen) in your muscles are used to produce energy during your movements, and micro-tears (tiny bobos) in the muscle tissue form. Therefore, it is important to have carbohydrates to recharge the muscles carbohydrate stock, and to have protein to fix the muscle tissues after your workout.

Did you know that…

The body is only able to assimilate and process up to 25-30g of protein at one time. When more than 30g of protein are ingested in one sitting, the rest of the protein is not used in muscle fabrication… It is excreted and stocked as fat tissue! Too much is like not enough.
If you already have a protein powder that you use regularly, you might want to check the amount of protein that is in every scoop and reduce it if needed.

Now lets compare prices… Skim milk powder Vs Protein powder:

Product Price How much do I need to have 10g of protein Price for 10g of protein
Skim milk powder 7.49$ for 500g 27g or about ¼ cup 0.41$
Whey protein powder 34.99$-64.99$ for 910g 14g our about ½ scoop 0.62$-1.16$
Plant-based protein powder 18.99$ for 454g
69.99$ for 834g
20-21g or 2 tbs 0.84$-1.76$
Egg-based protein powder 26.99$ for 340g 14g 1.11$

* prices are in CAD and may vary according to location

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