Like Brussels sprouts, eggnog consumption is usually limited to a two-week period every December – and that’s not the only similarity, because the Christmas cocktail should also be more popular all year round for its health benefits. Because it consists largely of milk and eggs, the combo below contains an impressive 31g of protein to fuel your muscle-building efforts. It’s a virgin version of course, but if you do want to let your hair down, you can always chuck in a few shots of white rum or bourbon. Bottoms up.

Ingredients (makes 4 servings)

  • 450ml milk
  • 3 organic eggs, whisked
  • 50g honey
  • 1tsp orange zest, grated
  • 2tsp vanilla extract
  • A pinch of nutmeg

Milk is packed with calcium, which helps your body metabolise fat more efficiently.

Eggs contain a full set of amino acids to optimise your body’s muscle-building capability.

Honey offers high levels of iron, giving you the energy to get through a tough workout.

Orange peel is richer in immunity-boosting vitamin C and filling fibre than the fruit’s flesh.

Vanilla extract is full of antioxidants which help to minimise cell damage during a workout. 

Nutmeg helps to reduce and soothe muscle inflammation after training.

Nutritional info per serving

Calories 157

Protein 8g

Carbs 16g

Fat 7g