Banana-Oat Protein Smoothie
A 5-minute pre-workout smoothie delivering 32 g of protein and 380 kcal — banana, rolled oats, vanilla protein powder, and unsweetened almond milk.
A 5-minute pre-workout smoothie delivering 32 g of protein and 380 kcal in a single blender jug. Banana, rolled oats, vanilla protein powder, and unsweetened almond milk blend into quick fuel before an early workout.
Watch the 27-second version
Thirty-two grams of protein in five minutes, and nothing to wash up but the jug.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Banana — 1 medium (120 g)
- Rolled oats — 30 g
- Vanilla protein powder — 30 g
- Almond milk, unsweetened — 250 ml
- Ice — handful
Macros per serving
- Calories: 380 kcal
- Protein: 32 g
- Fat: 6 g
- Carbs: 52 g
- Fiber: 4 g
Key micronutrients
- Potassium: ~450 mg
- Magnesium: ~60 mg
- Beta-glucan: ~1.2 g
- B6: ~0.4 mg
Why it earns a spot in the rotation
- Protein density. 32 g of protein for 380 kcal makes this one of the highest protein-per-calorie breakfasts in the rotation.
- Pre-workout carbs. 52 g of carbs from banana and oats give a ready energy source ahead of an early session.
- Beta-glucan from oats. The rolled oats contribute ~1.2 g of beta-glucan, the soluble fiber characteristic of oats.
- 5-minute prep. Everything goes in the blender at once — the lowest-friction option before a workout.
Related protocols
- Greek Yogurt & Mixed Berry Bowl
- Cottage Cheese Bowl with Flaxseed & Tomato
- Veggie Omelette with Whole-Grain Toast
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
