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Basic Post Run Smoothie

When I come back from a run, I know I need to eat a little something, but I don’t usually have much of an appetite.  This right here is my go-to: Chocolate Peanut Butter Banana Smoothie.  It is a no-frills, basic smoothie.  In fact, it is so basic that I’m not sure it really deserves a recipe.


These days I’m using Dark Chocolate Almond Milk as the base of this smoothie.  I used to drink Chocolate Soy Milk before all the negative things came out about soy and I have yet to find a plain chocolate milk that doesn’t taste like syrup – I guess I should make my own.  (Side note: Actually last week, we were out of chocolate milk so I used regular milk, nutella, banana, and oats.  It tasted good, but may not have been the healthiest. 🙂 Sometimes you have to improvise.)

Chocolate Almond Milk

Now, the reason chocolate milk became so popular as a post run drink is because it has the golden 4:1 ratio of carbs to protein for recovery.  And in a post workout drink, most endurance athletes are looking for simple sugars to replenish glycogen stores.  Since almond milk has significantly less protein and fat than regular cow milk, I figure that by adding in the peanut butter, it gives this smoothie the protein boost it needs.  I stick to 1 Tbsp of peanut butter unless it was a particularly hard run, like sprints.


And then of course bananas are nothing new to athletes.  Bananas are high in potassium and help avoid post run cramping.  I know, freshman athletics 101.  I typically only use half of a banana, unless it was a really long run or I doubled up on workouts.  What do you do with the other half?  Well, I usually peel it, wrap it in saran wrap, and put it in the freezer for next time.  In the summer adding a frozen banana instead of a fresh one really cools off the smoothie even more.

When I’m looking for anything post-run, my main thought is something quick and easy to digest.  I usually make this after I’ve cooled off some and before I hop in the shower.  It only takes a minute.

Post Run Smoothie

Chocolate Peanut Butter Banana Smoothie
Basic Post Run Smoothie
Recipe type: Recovery Smoothie
Serves: 1
  • 1 cup Dark Chocolate Almond Milk
  • ½ Banana
  • 1 Tbsp Peanut Butter
  1. Blend all ingredients in the blender until well mixed and the milk is frothy. Enjoy!
Picture Runner Tip: Put the peanut butter on the banana before throwing it in the blender.

Do you have a go to post run smoothie?


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