Soy milk, banana, peanut butter, dates and sattu blended into a creamy, plant-powered shake.
Post-workoutPost-match Vegan
- Energy
- 498 kcal
- Protein
- 21 g
- Carbs
- 72 g
- Fat
- 15 g
Great for: Gym & strength, Footballer, Runner, Fast bowler
Why it works
Vegan athletes can reach the roughly 20 g post-exercise protein target by combining soy, pulses and peanuts. This shake delivers about 20 g protein and 70 g carbohydrate, matching the general recovery guidance without any powders.
When: Within an hour after training or a match.
Ingredients
- 300 ml Soy milk
- 1 medium (120 g) Ripe banana
- 25 g (2½ tbsp) Chana sattu Panjeri House
- 16 g (1 tbsp) Natural peanut butter Panjeri House
- 15 g (2 small) Premium dates, seeded Panjeri House
- to taste Ice and a pinch of cinnamon
Method
- Add all ingredients to a blender.
- Blend for 30–45 seconds until smooth.
- Drink immediately, or pour into a chilled flask.
Coach’s tips
- Choose a soy milk fortified with calcium.
- Add a squeeze of lemon or a few orange segments to the next meal; vitamin C foods are often paired with plant iron sources.
- Not vegan? Use toned milk instead of soy milk.
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.