After a serious run, you need a serious recovery drink. This delish PB (peanut butter), C (cocoa powder), and B (frozen banana) concoction is big on calories, protein, and flavor. It’s exactly what you want waiting for you when you walk, stumble, or crawl through the door after a tough long training run.
- 1 to 2 frozen bananas*
- 3 tablespoons peanut butter
- 2 tablespoons unsweetened cocoa powder
- 1 teaspoon honey**
- 1-1/2 cup skim milk***
Place ingredients in blender and blend on high for 2 to 4 minutes, or until smooth.
* Peel bananas before freezing. Obvs. If you forget to freeze your banana(s) you can toss in 3 or 4 ice cubes to chill the mix (I recommend pulsing the “ice crush” or equivalent button so as to not anger your blender blade), or place the smoothie in the freezer for ~15 minutes after blending.
** “1 teaspoon honey” should be read “don’t bother measuring, squirt until your heart’s content”
*** I use skim milk because that’s what we keep on hand, but one could easily substitute almond milk, soy milk, yogurt, etc.
I’ll not make any claims about being a nutritionist, but in my reading of the nutrition labels on everything I used, the breakdown is as follows:
1-1/2 servings standard creamy peanut butter = 285 calories (24 grams fat, 225 mg sodium, 11 grams carbs, 5 grams sugar, 11 grams protein)
2 medium (approx. 1 cup) bananas = 210 calories (1 gram fat, 2 mg sodium, 54 grams carbs, 29 grams sugar, 3 grams protein)
2 tablespoons Trader Joe’s unsweetened cocoa powder = 40 calories (2 grams fat, 4 grams carbs, 2 grams protein)
1 teaspoon honey = 21 calories (no fat, sodium, etc., 6 grams sugar)
1-1/2 cups skim milk = 129 calories (1 gram fat, 7 mg cholesterol, 191 mg sodium, 18 grams carbs, 13 grams protein)
Add it all up: 685 calories, math, math, math, and 29 grams protein. It’s more calories than, say, a 14 oz. Muscle Milk, but it’s packing the same amount of protein, more carbs, and it’s probably cheaper to make . . . not to mention it’s DIY! (Also worth noting, because of the mondo calorie count, I save this for post-18+ milers.)
And for those who might wonder, I have an Oster Pure Blend 300 Blender (purchased for around thirty bucks last summer at Bed Bath & Beyond thanks to a handy-dandy 20% off coupon on an already-discounted item).
danielle prielipp lives and runs in New York City. Follow her on Twitter @thesweetdee