Chocolate Banana Recovery Shake: Your Perfect Post-Workout Fuel
A protein-rich, creamy blend that’s ready in 5 minutes and packed with recovery-boosting nutrients.
KEY INFO:
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Servings: 1
- Difficulty: Easy
- Dietary: Vegetarian (Vegan-adaptable), Gluten-free
- Perfect for: Post-workout recovery, breakfast, or afternoon boost
EQUIPMENT NEEDED:
- Blender (or hand blender)
- Measuring cups and spoons
- Serving glass
- Alternative: Food processor if no blender available
INGREDIENTS:
Base:
- 1 medium frozen banana (about 120g)
- 240ml (1 cup) non-dairy milk
- 1-2 tbsp (15-30g) cacao powder
- 1-2 scoops (30-60g) protein powder
Optional Boosters:
- ¼ avocado
- 3 tbsp collagen peptides
- 1 tbsp peanut butter
- ½ tsp vanilla extract
- 1 tsp maca powder
METHOD:
- Add frozen banana and milk to blender
- Add cacao powder and protein powder
- Include any optional boosters
- Blend on high speed for 30-60 seconds until completely smooth
- Check consistency – should be thick but drinkable
- Add more milk if too thick, or ice if too thin
CRUCIAL TIPS:
- Use frozen banana for thick, creamy texture
- Add liquid first for easier blending
- Don’t overblend – stop when smooth
- Taste before adding extras
STORAGE & SCALING:
- Best consumed immediately
- Keeps in fridge for up to 24 hours
- Double ingredients for 2 servings
- Don’t store longer than 24 hours
COMMON MISTAKES TO AVOID:
- Using warm banana (results in thin shake)
- Adding too much liquid at once
- Skipping the protein powder (essential for recovery)
VARIATIONS:
- Ultra-Protein: Double protein powder
- Keto-Friendly: Add MCT oil, reduce banana
- Weight-Gain: Add oats and extra peanut butter
- Pre-Workout: Add coffee or matcha powder
Nutrition (Base Recipe):
- Protein: 25-30g
- Carbs: 30g
- Healthy Fats: 5g
- Calories: 300-350
Remember: This shake works best when consumed within 30 minutes post-workout for optimal recovery benefits.
