Logging enough training hours each week to be considered a part time job, not only requires enough fuel to get through each session, sometimes three a day, but the right fuel for optimal recovery. Without adequate recovery, it is almost impossible to back up day after day, session after session and perform at your best. Not only that, I still need to function at a high level through the day for my day job.

Morning sessions are usually my biggest session for the day and being breakfast, it is critical that I get off to the best possible start. This is where my post session shake has become so important. Not only does it allow me to get enough fuel in, it is also easy to hit all my macro-nutritional targets and its very quick and easy.

Following a big session, which is most mornings, I aim for a 4 to 1 ratio of Carbs to Protein. To fit that many carbs into a shake is no mean feat but here is how I do it…


– 1 Banana

– 6 mejooled dates

– 1/2 cup of oats

– Generous Squeeze of Honey

– Coconut Milk

– 1 Serve of Nuzest Rich Chocolate Protein

As you can see, it is more like a meal in a glass rather than just your average protein shake so make sure to blend it well! While I use Rich Chocolate as my preferred flavour it is also quite nice with Smooth Vanilla or Wild Strawberry. The great thing about this combination of ingredients is in winter if you prefer a warm breakfast you can simply cook the oats with the other ingredients rather then blend it. Give it a try!

This article written by

David Flanagan – Elite Age Group Triathlete

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Nutrition & Diet

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