Thrive Zone Academy · ThriveZone Meal

Green Recovery Shake

After training: fast carbs from banana and date, 31 g of plant protein, and a handful of spinach you will not taste.

🍽️ 1 serving ⏱️ ~3 min active 🟢 very easy Post-Workout Shake ⓘ Active vs. hands-off time
Andreas Heumann · Pillar 2: Nutrition · ThriveZone Meals
Green Recovery Shake - ThriveZone Meal

Nutrition per serving

31 g
Protein
62 g
Carbs
12 g
Fat
472
kcal

Ingredients

  • Hafermilch ungesüßt300 ml
  • Pflanzenprotein Vanille30 g
  • Banane (1 mittel)110 g
  • Babyspinat40 g
  • Dattel (entsteint)20 g
  • Mandelmus10 g

How to make it

  1. Oat milk into the blender first, everything else on top — that stops the powder from caking on the bottom.
  2. Pit the date and add it.
  3. Blend 45 to 60 seconds, until the spinach has disappeared completely.
  4. Drink straight away.

My tip: Use frozen spinach. It makes the shake creamy without ice watering down the flavour — and frozen leaf spinach keeps far longer than the bag from the chilled shelf that turns to mush after three days.

🌱 Also gives you

Potassium & nitrate. Banana and spinach bring potassium, spinach adds nitrate. The carbs from banana and date refill the glycogen you emptied in the session — which is why this shake sits right after training rather than in the evening. More in the Supplement Compass →

Goes with these lessons

Why this is put together the way it is — and what to take from it for the rest of your week.

Protein in PracticeIf you improve only one thing about your nutrition, make it this: enough protein. It's the building block for … Strength training — the base that carries everythingOf the five training capacities, strength is the first. Not because big muscles are the goal — but because … Carbohydrates in PracticeThis macronutrient is debated more hotly than any other — and few are as misunderstood. Yet carbohydrates are …
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