Of which 29.8 g sugars and 3.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (protein powder) · Potassium (banana)
Allergens milk
Banana and chocolate protein post-workout shake
Protein and carbs right after training, ready in 3 minutes.
Ingredients
- 1 banana (120 g / 4 oz)
- 1 serving chocolate protein powder (30 g / 1 oz)
- 250 ml (1 cup) reduced-fat milk
- 1 tsp unsweetened cocoa powder (5 g)
Method
- Cut the banana into pieces.
- Put all the ingredients in the blender jar.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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