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Recovery – My Flavour Protein Shake

By Jiri Kaloc

If your body doesn’t recover fully, you will be much more prone to injuries, health issues, and performance drops. There are many things to do right but one of the more important ones is getting enough protein. In this article you will learn all about protein quality and how to make your own protein shake at home.

Protein quality

Protein is made up of amino acids they are the real building blocks for the human body. There are 21 different amino acids and you need them in a correct ratio to make up the best protein. The best protein also needs to be easy to digest. Thankfully, both of these parameters can be measured in a lab so that we can reliably judge the quality of protein. There are two main categories of protein: animal based and plant based. Animal proteins are usually easy to digest and have a favourable amino acid profile. Plant based proteins are protected by cellulose which makes them harder to digest and usually don’t contain the correct ratio of amino acids. This means that the human body will generally be able to utilize animal protein much better than plant protein.

Good plant sources of protein are for example hemp seeds, quinoa, beans, lentils, peas, or various nuts. Good animal sources of protein are all kinds of meat including organ meats, fish, sea food, insects, eggs, and dairy products like Greek yoghurt, cottage cheese, or curd.

Recipe: My Flavour Protein Shake

One of the best protein sources in terms of digestibility and amino acid profile is whey. Have it ready at home for when you need quality protein that’s easy to prepare and doesn’t contain any unwanted additives. Here is a recipe that makes it taste great. You can swap out coconut sugar for any sweetener of your choice and cocoa powder for other flavours too. It’s most effective about an hour after you finish a hard ride.


• 35 g whey protein
• 2 tbsp coconut sugar
• 1 tbsp cocoa powder
• 1 cup water


1. Put all ingredients into a blender.
2. Mix well and serve into a glass.

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