Who does weight training and wants to have "muscles", may sip a protein drink from time to time.

ingredients for 150 ml:

1/8 l buttermilk
1 Eßl. lowfat quark
1/2 untreated lemon
1/2 On the road. honey

Dead easy
Overall about:
340 kJ / 81 kcal
8 g protein • 1g fat
10 g of carbohydrates

Preparation line: about 5 Minutes

1. Put the buttermilk and low-fat quark in a high mixing bowl.

2. Grate the zest of the lemon half into the bowl. Squeeze half a lemon, add the juice and honey and puree everything with the hand blender.

Good alternatives are: Fruit juice diluted with twice the amount of mineral water or a giant pot of mallow tea sweetened with lemon juice and apple syrup during heat and exercise. Pure milk as a source of protein and hot chocolate against chills.

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