Its well known that after an intense workout that you need to replenish your body of the nutrients it just lost and rebuild your muscles. Most people make a quick protein shake and call it a day. This is what i do.

Step 1 – 1 cup fruits, I usually get a bag of mixed frozen fruits from target, it has  strawberries ,mango chunks and pineapples. – 70 calories

Step 2 – 1 cup whey protien, there a few variations on the market, I use 100% whey – 120 calories

Step 3 – 1 cup milk, use what works or you. I drink Soy milk so thats what I use – 90 calories

Step 4 – Put them all in the blender and blend till you have a puree type consistency

Step 5 – viola!

Total calories count – 280 calories!

Its very quick to make, its delicious, low in calories and serves the purpose. Enjoy!