Sports nutrition products can eat a hole in your budget, so why not make your own? Sports diet consultant Kate Percy shows you how

This shake has an ideal carbohydrate to protein ratio to kick-start the recovery process after a hard training session when muscle glycogen levels are depleted, with carbohydrate to replenish glycogen levels and protein to repair muscle cells.

It is also packed with vitamin C, B6 and essential minerals such as potassium and calcium to replace lost body salts.

Ingredients for one large glass

» 1 egg white
» 1 banana, the riper the better for recovery
» 2 ice cubes or 1 tbsp crushed ice
» 200ml skimmed milk
» 1 tsp honey
» 3 tsp drinking chocolate (optional) or squeeze of lime (optional)

Separate the yolk from the egg white and pour the egg white into the blender.

Roughly chop a banana and add to the blender.

Add the ice, milk, honey and drinking chocolate or lime juice, if using.

Blend at full speed until smooth.

Pour into a chilled glass and drink.

» For more sports nutrition recipes visit Go Faster Food at You can also sign up there for Kate Percy’s free weekly #GoFasterFriday training recipe

Click the links below for other DIY sports nutrition recipes:

DIY energy balls | DIY energy bars DIY isotonic drink