My post-run chocolate milk tastes great, but it also helps power up your training by fuelling your recovery. Its well-deserved reputation as a miracle post-run drink comes from the combination of glycogen-replenishing sugars and muscle-repairing protein. But I suspect its popularity stems from an indulgent feeling, justified by the post-run macro hit.
What is a Chocolate Milkshake?
When we think of a chocolate milkshake, we typically envision a cold, sweet, and thick beverage made from chocolate. The usual ingredients include vanilla ice cream, cocoa powder, and sugar. In the UK, American-inspired diners often offer chocolate milkshakes, typically topped with whipped cream, chocolate sauce, and a token piece of fruit, such as a strawberry or cherry.
My post-run chocolate milks tends to stick to that style, without the whipped cream. It includes vanilla ice cream, cocoa powder, and milk. I’ve also included that American staple of a token piece of fruit. However, I’ve opted for ½ a carbohydrate-packed banana, which helps naturally sweeten the milkshake.
Inside my Post-Run Chocolate Milk
Vanilla Ice Cream – Ice cream adds a creamy texture and a sweet flavour. The sugar found in ice cream will help replenish those depleted glycogen stores. When choosing ice cream, opt for a brand with real or natural vanilla flavours. I also tend to avoid anything labelled soft scoop. Generally, the shorter the ingredient list, the better the quality, since ice cream typically consists of eggs, milk, and vanilla.
Milk – When I designed this recipe, I used whole milk, but any milk will work. Milk provides a high-quality source of protein, derived from casein and whey. However, its primary inclusion here is due to the calcium and electrolytes, which help combat dehydration after a gruelling run.
Protein Powder – Since this is a chocolate milkshake, it makes sense to use a chocolate-flavoured protein powder. Its inclusion helps this milkshake provide 28g of protein, enough to kickstart post-exercise muscle protein synthesis.
Cocoa Powder – Cocoa powder adds a deeper chocolate flavour, while it’s also packed with antioxidants that help reduce inflammation. Choose a cocoa powder without added sugar that contains only cocoa powder. Drinking chocolate is a mix made with cocoa powder, and it isn’t the same as cocoa powder.
Banana – Banana adds natural sweetness and adds to the indulgent mouthfeel. Bananas are also rich in potassium, vitamin B6, and quick-releasing carbs, which help replenish glycogen stores and prevent cramping.
Post-Run Chocolate Milkshake
Ingredients
- 2 Tbsps. Vanilla Ice Cream
- 100 ml Milk
- 25 g Chocolate Protein Powder
- 1 Tbsp Cocoa Powder
- ½ Banana
Instructions
- In a blender, combine the ice cream, milk, protein powder, cocoa powder, and banana. Blitz until smooth. Keep refrigerated until ready to serve.
- Pour the chocolate milkshake into the glass and serve it topped with slices of the remaining banana, if desired.
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