full cream milk

a scoop of good whey protein

dollop of full fat natural yoghurt

handful of frozen blueberries

blend and drink

cold and welcome in the summer!

other potential additions:

- cocao nibs

- cocoa powder

- banana for more carbs

- frozen cherries instead blueberries

- rolled oats *after* blending but they need time to soften and absorb; slow release carbs vs fast (banana)