Finally, if you’re trying to recover without blowing up your calories, Veal suggests: one scoop protein, mixed berries, coconut water. “This is a lighter option for post-cardio or for those tracking calories,” he says.

For Cox, the key question to ask yourself before mixing a shake is ‘Am I making a shake to maximize protein and minimize calories? Or am I creating a convenient meal to sustain my energy?’

If you’re cautious of calories, he recommends good old-fashioned protein powder mixed with water. “If you’re trying to create something more substantial—say if you’re trying to bulk—it’s hard to go wrong with adding a scoop of protein powder, a little bit of peanut butter, some berries and half a banana.”

If you’re really trying to maximize the calories, say after a hard leg day, or after a half-marathon, throw some oats and whole milk in your shake for a more substantial meal.

Under-the-radar protein recipe supplements

Fitness, wellness and nutrition expert Penny Weston explains why you should be subbing these ingredients in.

Bee pollen

“Bee pollen has also become quite popular in recent years, with Erewhon going viral on TikTok for adding certain powders and supplements to their smoothies, one being bee pollen. For these types of additions, more studies are needed to give conclusive evidence that they correlate to fitness-related benefits. However, some studies have found that bee pollen can help with muscle recovery, such as one performed on rats that found their muscle recovery improved as well as energy metabolism after taking bee pollen. Bee pollen contains a multitude of amino acids, which is essential for muscle recovery. Protein repairs and rebuilds muscle after exercising through releasing amino acids that help to repair the trauma caused to the muscle fibers.”

Silken Tofu

“One ingredient that is often overlooked when it comes to protein is silken tofu. Most people will only turn to this if they are vegetarian or vegan, however with around five-to-nine grams of protein per serving, it’s a great option for anyone looking to hit their protein goal. Silken tofu is a great addition to any smoothie, as it doesn’t have a very strong taste but it adds a lovely silky, smooth texture that can sometime be lost with protein-heavy shakes. It’s great for building muscle as it is adding a lot of protein for little calories per serving. It adds a protein punch without the usual grittiness of protein powder! You will also get a boost of healthy fats without the calorie punch of a lot of other healthy fat options. Healthy fats are great for building muscle as they are a great source of energy for exercising, so you can push yourself harder in your workouts and therefore build muscle. Fats are also so important for hormone and cell health. Fatty acids are essential in the structural integrity of cell membranes, including muscle cells.”

Baobab powder

“Baobab powder has become quite a popular addition to shakes and smoothies in recent years. It is a powder that comes from the African baobab fruit and is thought to contain a whopping amount of antioxidants, twice that of goji berries, around six times the amount of vitamin C than an orange, as well as a source of magnesium, potassium, fiber, and vitamin B. Antioxidants, which help keep free radicals under control. Free radicals are unstable molecules that are great in small amounts but can damage your cells when there are too many. Antioxidants are thought to benefit your overall health with providing a daily boost of nutrients such as vitamin C and B, Glutathione and Selenium for example. This in turn helps with recovery and overall wellbeing when focusing on your fitness journey.”

This story originally appeared in British GQ.