Want a great post work out smoothie i myself like this one,it has a good amount of carbs and protein,ok i use 8oz fat free milk,1 1/2 tablespoon of peanut butter,now here you can use 1 banana or 1/2 a banana i use just 1 banana and 1/2 a cup of frozen spinach,and 1,cup of strawberries and now here you can use either 1/2 cup of nonfat yogurt or if you want 11/2 protein powder,put everything in the blender for 15- 20secs.This is very very good enjoy.