Protein Recovery Shake
Creamy protein shake with ripe banana and smooth peanut butter—28g of protein in a gentle, customizable base. Research suggests protein needs increase during IBD flares for tissue repair, making this a practical recovery option during remission when the 2g fiber content is well-tolerated.
Protein Recovery Shake
Creamy protein shake with ripe banana and smooth peanut butter—28g of protein in a gentle, customizable base. Research suggests protein needs increase during IBD flares for tissue repair, making this a practical recovery option during remission when the 2g fiber content is well-tolerated.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Pour the lactose-free milk into your blender first.
Equipment: blenderTip: Adding liquid first prevents protein powder from clumping on the bladesAdd the protein powder, banana (broken into chunks if fresh), peanut butter, and vanilla extract if using.
Add the ice on top of the other ingredients.
Blend on high speed for 30-45 seconds, until completely smooth and creamy with no visible banana chunks or powder specks.
Pour into a tall glass and drink immediately.
Tip: Protein shakes thicken as they sit—drink immediately for best texture
Notes
Protein powder selection
Whey protein isolate contains 0.5-1% lactose (compared to 4-5% in concentrate), making it more digestible for lactose-sensitive individuals. Plant-based options like pea or rice protein are completely lactose-free alternatives.
Read labels carefully
Many protein powders contain chicory root fiber (inulin), sugar alcohols (sorbitol, xylitol, maltitol), or maltodextrin—all potential IBD triggers. Look for clean ingredient lists with minimal additives.
Frozen banana advantage
Freezing your banana ahead of time creates a thicker, milkshake-like texture without needing extra ice. Peel before freezing and store in a sealed bag for up to 3 months.
Flavor variations
Add 1 tablespoon unsweetened cocoa powder for chocolate. Swap peanut butter for almond butter (lower FODMAP at 1 tbsp) or sunflower seed butter (nut-free option).
Post-workout timing
Consume within 30-60 minutes after exercise when muscles are most receptive to protein for tissue repair and recovery.
Storage
Best consumed immediately. Can be refrigerated in an airtight container for up to 4 hours—shake well before drinking as separation occurs. Not suitable for freezing.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
