Recipe · American
Chocolate Peanut Butter Recovery Smoothie
A thick chocolate and peanut butter shake with frozen banana and whey. Nearly 38 g of protein in five minutes, made for the walk home from the gym.
By Relentless Bravery ·
- Prep
- 5 min
- Cook
- —
- Total
- 5 min
- Makes
- 1 serving
- Difficulty
- Easy
Freezing the banana makes this smoothie thick and cold without needing much ice, and the peanut butter gives it a milkshake feel.
What should a recovery smoothie contain?
After a hard session, aim for protein to support muscle repair and carbohydrate to refill energy stores. This smoothie gives roughly a 1:1 mix of both.
+Can I make it without protein powder?
+Can I make it dairy free?
Ingredients
Makes 1 serving
Equipment
Blender
Method
- 1
Load the blender
Pour the milk into the blender first, then add the frozen banana, protein powder, peanut butter, cocoa and ice.
Tip: Liquid first helps the blades move freely.
- 2
Blend
Blend on high for 45–60 seconds until completely smooth and thick.
- 3
Adjust
Taste and add a splash more milk if it is too thick.
- 4
Serve
Pour into a glass or shaker and drink straight away.
Nutrition per serving
| Calories | 435 kcal |
|---|---|
| Protein | 38 g |
| Carbohydrate | 40 g |
| of which sugars | 26 g |
| Fat | 14 g |
| of which saturates | 5 g |
| Fibre | 5 g |
| Salt | 0.6 g |
Estimated from typical ingredient values. Brands and portion sizes will change the numbers.
Tips & swaps
- Keep sliced bananas in a freezer bag so a smoothie is always one minute away.
- Check your protein powder is labelled gluten free if you need it to be.
Storage
Best fresh. Keeps up to 12 hours in a sealed bottle in the fridge; shake before drinking.
