The preparation, like that of any smoothie, is more than simple, you just have to chop the banana and together with the milk, the ricotta and the oats and pass it through the blender. If you like the smoothie very fresh you can add some ice or, if you have a sweet tooth, a little sweetener or honey to taste.
Beaten fresh cheese provides us with a source of protein that we are looking for and the banana is the perfect source of carbohydrates for muscle recovery, in the case of taking it as a post-workout, which we have already commented that it is not essential, but it can be another perfect take without problem, and oatmeal, what can I say about oats and their properties that have not already been said.
TYou can also add protein to the shakes including, for example, instead of fresh cream cheese, some egg whites (4-5 whites)according to taste, because there are people who find it difficult or dislike to drink shakes that include egg whites.