My recipe for my cooking segment in UCTV’s show Wake Up UConn featured a post workout smoothie made with peanut butter, a frozen banana, and chocolate soymilk.
This high energy smoothie is very easy to make and great for after a workout. Liquids in general are good to have after a workout as they get digested faster than solids. This makes sense then why a peanut butter smoothie is better than having a peanut butter sandwich after a workout.
Also you want to try to avoid or limit fats and make sure your post workout snack includes a high amount of protein and carbs as well as many vitamins and minerals to help replenish all the nutrients you have lost during your high energy workout.
You want to make sure you have your high energy post workout smoothie within thirty minutes after your workout because the sooner you have it, the sooner it will help replenish all those nutrients lost.
Post Workout Smoothie Recipe
So here’s what you’ll need:
- 1 cup of chocolate soy milk
- 1 tablespoon of peanut butter
- 1 frozen banana
Combine the cup of chocolate soy milk, one tablespoon of peanut butter and one frozen banana in the blender. Then blend until smooth, pour into a glass and enjoy!
A couple of notes about the ingredients…If you don’t like soy milk, you could use regular milk, almond milk, or rice milk. You can also use vanilla soy milk or just plain milk instead of chocolate if you prefer, though I think the chocolate is a great addition to this smoothie. In particular, I especially like Silk’s dark chocolate almond milk.
Also if you don’t like peanut butter, you can use almond butter or tahini instead. You can even substitute it completely and use silken tofu or yogurt as a replacement.
So now onto the nutrition facts for this post workout smoothie. In one serving, there is 343 calories and 12 grams of fat (mostly from the peanut butter). There are also 53 grams of carbohydrates, almost six of those grams are from dietary fiber and 33 grams are from sugar. There are also ten grams of protein and almost 925 milligrams of potassium which is about 20% of your daily recommended intake of potassium.
There are lots of vitamins and minerals in one serving of this high energy, post workout smoothie. One serving gives you almost 10% of you daily vitamin E, almost 12% of your daily vitamin A, and almost 20% of your daily vitamin C. But that’s not all, you are also getting 30% of your daily vitamin D, almost 40% of your daily vitamin B-6, and 50% of your daily vitamin B-1. In terms of minerals, one serving provides over 10% of iron, over 30% of calcium, and the list goes on.
You can see the complete nutrition facts in the images that were calculated using Sparks Recipe Calculator.