The Perfect Recovery Beverage: Monkey Shake

One big key to recovery is replacing calories within an hour of exercise. In fact, new research suggests that the window is closer to 30 minutes. It’s this research that has allowed chocolate milk to get a legitimate foothold in the sports drink marketplace and for good reason: chocolate milk has a nice balance of protein and carbs and is easy to get down. If you’re like me, however, and can’t do dairy, chocolate milk post-workout can make you downright miserable. In trying to find something similarly easy but easier on my stomach, the Monkey Shake was born. It keeps the drinkability of chocolate milk but boasts more carbs and protein plus a healthy dose of potassium to replete electrolytes.

Ingredients are simple:

  • Frozen Banana (buy a bunch on sale, peel and throw in the freezer)
  • 1 cup of Unsweetened Almond Coconut Milk
  • 1 scoop of Vanilla ON Gold Standard Whey**

Blend until mixed. The frozen banana gives it a great texture without having to add ice.

Makes two full glasses when you blend it for 30 seconds. Delicious!

Makes two full glasses when you blend it for 30 seconds. Delicious!

Lowfat chocolate milk is similar but has some fewer carbs and a lot less protein.

Lowfat chocolate milk is similar but has some fewer carbs and a lot less protein.

**Whey protein does have some dairy in it, so if you are allergic to milk protein, use a different source. For me, a serving of whey protein doesn’t bother my stomach. I use ON Gold Standard Whey because I can pronounce all of the ingredients on the side of the tub and because it’s one of the few powders that is guaranteed to be free of banned substances.

Costco sized bag is the best price, for what it's worth.

Costco sized bag is the best price, for what it’s worth.

What’s your favorite smoothie recipe? What’s your go to recovery food/drink?

2 thoughts on “The Perfect Recovery Beverage: Monkey Shake

  1. foxrunsfast

    This is almost identical to what I eat every morning post-run – except I use chocolate protein powder (muscle milk light) and I add a tbsp of peanut butter! I share the smoothie with my two little ones and they also love it! The only drawback to this perfect post-run recovery smoothie is that it’s been too tough to drink it these days after getting back from a 28-degree early morning run! I never seem to warm up!! I’ve (sadly) had to switch to oatmeal.

    Reply

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