Post-Long-Run Recovery Shake

By gnikylime

Protein and carbs to replenish your body after a long run plus a kick of caffeine.

Ingredients

• 1 c. [235 mL] skim milk
• 1 pouch instant espresso [~0.6 oz / 1.8 g] (for example, Starbucks Via Italian Roast or Jacobs Löslicher Espresso)
• 1 T. (1 Esslöffel) honey or maple syrup
• 1 T. (1 Esslöffel) nut butter (preferably with no added oils or sugars)
• 1.4 oz. [40 g.] dark chocolate
• 1 frozen banana, sliced
• 2.3 - 2.6 oz. [65 - 75 g.] frozen berries
• 1/2 c. [245 g.] fat free plain yogurt

Preparation

Step 1

1. Put the milk, espresso powder, sweetener, and nut butter in a small sauce pan and heat over low heat. While the milk is warming up, finely chop the chocolate and add to the milk. Stir occasionally until the chocolate is melted and mixed into the milk. Remove from heat and cool to room temperature. Refrigerate until cold or overnight.
2. Add milk mixture, banana, berries, and yogurt to a blender and blend until smooth.