Banana and cocoa recovery shake
Nutrition per serving
The ultimate homemade post-workout shake: banana, cocoa, protein powder and rolled oats to replenish your energy stores and supply the protein you need to recover. Creamy, indulgent and ready in 1 minute.
Preparation: 5 min | Cooking: 0 min | Servings: 1 | Difficulty: Very easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 429 kcal · 40 g protein · 55 g carbohydrate · 4 g fat
Ingredients
- 1 banana
- 1 scoop (30 g) of protein powder
- 1 tbsp unsweetened cocoa
- 30 g rolled oats
- 250 ml milk or plant-based drink
Method
- Put all the ingredients in the blender.
- Blend for 30 seconds until smooth.
- Adjust with a little milk if needed.
- Drink straight after your workout.
Nutritional benefits
This shake combines fast carbohydrate (banana) and slow carbohydrate (oats) to refill glycogen, plus protein for muscle repair: the ideal combination in the post-exercise window. Cocoa provides antioxidants and magnesium, which is involved in muscle function. A complete, tasty recovery drink.
Variations and substitutions
- Without protein powder: 250 g of skyr.
- With peanut butter for extra calories (muscle gain).
- With red berries instead of cocoa.
- Thicker: add ice cubes or a frozen banana.
Storage and making ahead
Drink it freshly made to make the most of the recovery window.
💡 Good to know
The oats provide slow carbohydrate that prolongs the effect of the shake: useful if your next meal is a long way off after your session.
Further reading
Discover more high-protein recipes · muscle-gain recipes.
Foods in this recipe: banana · protein powder · unsweetened cocoa · oats · milk.
You might also like these recipes: Protein banana pancakes · Courgettes stuffed with minced beef · Salmon, brown rice and broccoli (meal prep).
