Chocolate Milk Recovery Shake
Chocolate milk with a scoop of whey and a banana gives you carbs and protein in the ratio many athletes use after training.
- 5 mintime
- 1serving
- 420calories
- 38 gprotein
Low-fat chocolate milk has long been a popular recovery drink because it supplies carbohydrate and protein together. Adding a scoop of whey lifts the protein, and the banana adds more carbohydrate to refill energy stores. It tastes like an extra-thick chocolate milk.
Ingredients
Makes 1 serving.
- 1 scoop chocolate whey protein powder (about 30 g)
- 1 ½ cups skim milk
- 1 medium banana
- ½ tbsp unsweetened cocoa powder
- 1 tbsp honey
- 3 ice cubes
Method
- Add the milk, protein powder, and cocoa to the blender.
- Add the banana, honey, and ice.
- Blend until smooth, about 40 seconds.
- Drink within an hour of finishing your workout.
Nutrition per serving
| Calories | 420 |
|---|---|
| Protein | 38 g |
| Carbohydrates | 66 g |
| Fiber | 4 g |
| Sugar | 51 g |
| Fat | 3 g |
Estimated from standard nutrition data for each ingredient, assuming about 24 g of protein per scoop of whey or casein and 22 g for plant powders. Brands vary, so check your label. Contains: milk.
Tips
- Skim milk keeps fat low so the shake digests quickly after training.
- Skip the honey if the banana is very ripe.
Swaps and variations
- Use lactose-free milk if dairy bothers your stomach.
- Use a frozen banana for a thicker shake.
