Steve's Kitchen/Post-Workout/Smoothies

Post-Workout Chocolate Shake

Recovery in a Glass

"Protein + fast carbs + taste. The holy trinity of recovery."

5Minutes
45gProtein
1/5Difficulty
480Calories
45gProtein
50gCarbs
8gFat

The Ingredients

The Shake

  • 2 scoopsChocolate whey protein
  • 1Large ripe banana (frozen preferred)
  • 1 cupMilk (any kind)
  • ½ cupGreek yogurt
  • 1 tbspCocoa powder
  • 1 tbspHoney (optional)
  • ½ cupIce

Optional Power-Ups

  • 1 tbsp peanut butter (+8g protein)
  • 1 tbsp creatine
  • Handful of spinach (invisible)

The Method

1

Add milk and Greek yogurt to blender first (helps blending).

2

Add banana, protein powder, cocoa powder, and any optional add-ins.

3

Add ice last.

4

Blend on high for 60 seconds until completely smooth.

5

Drink immediately for maximum absorption within the post-workout window.

Timing

Consume within 30-60 minutes post-workout for optimal muscle protein synthesis.

Other Recovery Shakes

Berry Blast

Vanilla protein + mixed berries + banana + milk. Antioxidant powerhouse.

Green Machine

Vanilla protein + spinach + banana + almond milk + honey. Sneaky greens.

Coffee Protein

Chocolate protein + cold brew + banana + milk. Energy + recovery.