Banana‑Oat Protein Smoothie: 5‑Minute Fuel for Muscle Gain

**One glass packs 22 g protein and the fibre of two apples—ready in five minutes.**

- 3 : 1 carbs : protein ideal pre‑/post‑workout - Complex oats + fast banana glucose - Recipe & timing guide below

Oats release steady glucose, banana tops up liver glycogen, while milk and peanut butter add leucine for muscle protein synthesis (MPS).

- **Calories:** 310 kcal - **Protein:** 22 g - **Carbs:** 55 g - **Fat:** 7 g (mostly unsaturated)

1. **Elevated MPS** – 20 g protein post‑training maximises repair. 2. **Rapid glycogen refill** – 1 g kg‑¹ carbs within 30 min speeds recovery. 3. **Satiety & gut health** – oat β‑glucan smooths blood sugar.

- Peanut allergy? Swap almond butter or Greek yogurt. - Lactose intolerant? Use soy milk for similar protein.

**Blend:** 1 frozen banana, 40 g oats, 250 ml milk, 1 tbsp peanut butter, 1 tsp chia. **Pre‑workout:** drink 45 min before lifting. **Post‑workout:** or within 30 min after.

| Myth | Fact | |------|------| | "Protein timing doesn’t matter." | Even distribution (0.4 g kg‑¹ per meal) boosts growth. | | "Carbs are bad for cutting." | Targeted carbs spare muscle during training. |

👉 **Download our macro‑calculator** to customise shake ratios for your weight.

Five ingredients, five minutes, maximum results—blend, sip, grow.

1. Schoenfeld BJ & Aragon AA. *Nutrients* 2020. 2. JISSN Position Stand on nutrient timing, 2017.