Saturday, April 13, 2013

Chocolate Milk Recovery Shake

This morning on my long run, I went without music. At first, the thought of no tunes sounded crazy. Then, last Summer, I started running with others and felt rude listening to music when I ran with them. Then, to my surprise, I regularly chose to run without music....when I was alone. I even ran my best half marathon with no music. It really isn't bad at all. Today on my run, I brainstormed recipes that I could develop. I specifically thought about what I could eat or drink as soon as I got home! I thought of this recipe and will definitely make it again!


  • 1 cup of almond milk
  • 2 Tbsp of natural chocolate syrup (I used Santa Cruz organic)
  • 4-5 ice cubes
  • 1 scoop of protein powder


Combine all ingredients in a blender and blend until smooth.


There has been a lot of publications touting chocolate milk as one of the best beverages you can drink after a long run or intense/demanding workout. It apparently has a 4:1 carb to protein ratio, which is the ideal ratio to restore glycogen stores and promote muscle repair. It is to be consumed within 30 minutes of the workout.
I tried to create a non-dairy version by using almond milk. However, almond milk does not have as much protein as cow's milk so I added protein powder.

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