Post-Workout • 30g protein • 5 mins
Chocolate Peanut Butter Recovery Shake
Fast-digesting carbs and protein to restore glycogen and kick-start muscle repair after intense training.
Protein: 30g
Carbs: 35g
Fats: 12g
Fiber: 6g
Ingredients
- 1 frozen banana
- 1 scoop (30g) chocolate plant protein
- 1 tbsp peanut butter
- 1 cup oat milk
- 1 tbsp cocoa powder
- 1 tsp ground flaxseed (omega-3)
- Optional: 1/2 cup ice for thicker texture
Directions
- Blend all ingredients until smooth.
- Adjust thickness with ice or milk.
- Drink within 30 minutes post-workout for best recovery.
- Add 1 tsp espresso powder for a mocha boost.
Tip: Pair with a piece of fruit if your session exceeded 75 minutes to top off glycogen.
Performance Notes
- Ideal after lifting or HIIT sessions.
- Use soy milk to bump protein to ~34g.
- For lower fat, reduce peanut butter to 1 tsp and add 1 tsp maple syrup.
Prep & Storage
- Pre-portion dry ingredients; store frozen bananas in bags.
- Blend within 24 hours of workout; shake before drinking.
- Add creatine (3-5g) post-lift for strength phases.