This smoothie is the perfect option post-exercise, containing carbohydrate, protein, antioxidants, electrolytes and fluid for recovery. Rice milk is great to include in smoothies after training for fast recovery, due to its high glycemic index, but dairy milk could also be used. Rice milk doesn’t contain any protein, so we have added protein from yoghurt, almond meal and skim milk powder. You can use a whey protein powder if you like, but you can get enough high quality protein for recovery using real food. This smoothie contains banana and berries, but you can vary the fruit you use to suit your individual tastes.

Serves 1

1 cup/250ml rice milk (calcium fortified)

100g/3.5 oz protein-rich Greek yoghurt

1 medium ripe banana, chopped

¼ cup/40g frozen berries

1 tbsp ground almonds

1 tbsp skim milk powder

Combine all ingredients and blend, pour into a tall glass to serve.