Try this quick recipe
the goal is to keep the carbohydrate to protein ration around 2 to 1 for quicker absorption to facilitate quicker recovery by stopping the catabolic effects of exercise.
10 grams protein powder 75 calories
1/2 cup strawberries 25 calories, 6 grams carbohydrates, 3 grams sugar
1/2 ounce almonds 82 calories, 3 grams carbohrdtaes, 3 grams protein
1/4 cup raw oats 75 calories 13 grams carbohydrates 2.7 grams protein
12 ounces of coconut water 60 calories. 13 grams carbohydrates, 8 grams sugar
stevia to taste
You can also add raw cocoa in place of the strawberries
carbohydrates 35 grams
sugar 11 grams
protein 16 grams
fat about 7 grams
I hope this helps.
Wally Bishop C.N.C.