16 oz. 2% Milk
1 Med. Banana
2 Teaspoons of Honey
1 Heaping scoop of whey protein
3 Table spoons of vanilla yogurt
1 Dose of Creatine
1 Dose of Lucine
Mix in a blender (Before you go to the gym)
Chug it within 10 minutes after your workout.
Works for me.
Taste good too.
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