Blend one to two scoops of high-quality protein powder with your choice of liquid. It doesn’t have to be whey; you can use pea or rice if you’re a vegetarian or vegan. Likewise for the liquid you can choose dairy or non-dairy milks, or even water. “Add fruit and/or vegetables to provide the protein and carbs needed in a classic post-workout recovery grab-n-go option,” Mazur says.
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