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Plant Protein Recovery Shake Mix
Eat at optimal timeA dry plant-based recovery shake mix you scoop into water or oat milk after a run. Pea and rice protein together cover the full essential amino acid profile, matching dairy protein for muscle repair. A homemade alternative to commercial vegan recovery powders, with an ingredient list you can read.
Mix
Scoop 3 tbsp (about 40 g) into 300 ml of cold water or oat milk and shake hard for 20 seconds. Drink within 30-60 minutes of finishing a hard or long run. Pea protein alone is low in methionine and rice protein is low in lysine, combining them covers both, which is why the ratio here matters more than the total. Add a banana blended in if you want to push the carb-to-protein ratio closer to the 3:1 often recommended post-run. Plant proteins are grittier than whey by nature, so shake with ice or use a blender bottle with a whisk ball. Store the dry mix in an airtight jar away from heat for up to 2 months.
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Sift the cocoa powder through a fine sieve into a large bowl to break up any lumps. Cocoa clumps badly and will not disperse in a shaker bottle otherwise.
Add the pea protein, rice protein, cane sugar, sea salt, and cinnamon to the bowl.
Whisk for a full two minutes until completely uniform, with no streaks of cocoa or pockets of protein powder. Uneven mixing means uneven servings.
Transfer to an airtight jar with a scoop. Store at room temperature away from light and moisture.
To use: scoop 3 tbsp (about 40 g) into 300 ml of cold water or oat milk and shake hard for 20 seconds.
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Will eventually be released to the Apple App Store and Android Play Store.