Smoothies that actually work post-workout

A blender full of mango, banana and juice is a dessert. It will not help you recover.

The three-part rule

Every recovery smoothie needs a protein source, a fibre source and a fat source alongside the fruit.

Protein: whey, curd, Greek yoghurt or silken tofu — target 25g. Fibre: oats, chia, flax or a handful of spinach. Fat: peanut butter, almond butter or seeds, about a tablespoon.

Timing

The old thirty-minute anabolic window is largely a myth, but eating protein within a couple of hours of training is still sensible — and a smoothie is the easiest way to do it when you have no appetite for solid food.

What to skip

Fruit juice as a base, honey on top of already-sweet fruit, and anything labelled a mass gainer unless you have deliberately decided to gain mass.