A thick, naturally sweet recovery lassi of curd, milk, banana, dates and roasted gram sattu, with a touch of saffron.
- Energy
- 502 kcal
- Protein
- 20 g
- Carbs
- 70 g
- Fat
- 17 g
Great for: Fast bowler, All-rounder, Gym & strength, Footballer, Junior (12–18)
Why it works
Post-play guidance is about 0.25–0.3 g/kg protein (about 20 g) plus carbohydrate. This lassi gives roughly 20 g protein and 70 g carbohydrate from everyday foods with no protein powder, in line with ICMR-NIN's food-first advice.
When: Within 30–60 minutes after a match or training.
Ingredients
- 200 g (1 cup) Curd
- 150 ml Toned milk, chilled
- 1 medium (120 g) Ripe banana
- 20 g (2) Premium dates, seeded Panjeri House
- 20 g (2 tbsp) Chana sattu Panjeri House
- 10 g Almonds Panjeri House
- 3–4 strands, soaked in 1 tbsp warm milk Kashmiri saffron Panjeri House
Method
- Soak saffron in a spoon of warm milk for 5 minutes.
- Blend curd, milk, banana, dates, sattu and almonds until smooth.
- Stir in the saffron milk and serve chilled with a few ice cubes.
Coach’s tips
- Use frozen banana slices for a thicker, colder lassi on hot days.
- Carry the dry ingredients in a box and blend at the ground if a mixer is available.
- For back-to-back matches, follow with a proper meal within 2 hours.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.