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.)
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.
- 1 cup Dark Chocolate Almond Milk
- ½ Banana
- 1 Tbsp Peanut Butter
- Blend all ingredients in the blender until well mixed and the milk is frothy. Enjoy!
Do you have a go to post run smoothie?