Post-Workout Chocolate Peanut Butter Shake Recipe | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Post-Workout Chocolate Peanut Butter Shake Recipe

October 9, 2012 | Brian Lebo

Must See Nutrition Videos

To recover from a workout, it's critical to take in protein and carbohydrates. Protein helps rebuild muscle and carbs refuel the body's depleted energy stores. Research supports getting 15 to 30 grams of protein and 30 to 90 grams of carbohydrate after a workout. Depending on the workout's intensity and duration, the ideal ratio of carbs to protein is 2:1 or 3:1.

When time allows, eat whole foods in a meal or snack for your post-workout nutrition. In a hurry? A protein shake (homemade or ready-to-drink) or low-fat chocolate milk are convenient and portable options.

I have a few "go-to" shake recipes that provide the essentials the body needs. Here's one of my delicious, nutritious post-workout shake recipes for you to try!

Chocolate Peanut Butter Protein Shake

You can modify this recipe to suit your taste. Nutrition information may vary, based on the types of milk, ice cream, and peanut butter you use. I use skim milk and low-carb vanilla ice cream. The whey protein powder I use provides 20 grams of protein per scoop.

  • 1/2 cup milk
  • 1/2 banana
  • 4-6 ice cubes
  • 2 scoops vanilla ice cream
  • 1 scoop chocolate whey protein powder
  • 1 tbsp. ground flaxseed
  • 1 tbsp. peanut butter
  • 1/4 cup oatmeal

Put all the ingredients in a blender and mix on high speed for 30 to 60 seconds. Makes one serving.

Nutrition Information (per serving):

  • Calories: 500
  • Protein: 35 grams
  • Carbohydrates: 70 grams
  • Fiber: 10 grams
  • Fat: 15 grams

Also check out NFL TE Tony Gonzalez's shake recipe.

Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Must See
Evan Longoria's Hitting Drills
Views: 9,798,206
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 33,976,727
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,029,437

Featured Videos

Olympic Marathoner Ryan Hall: A Day in the Life Views: 327,109
Path to the Pros 2015: Danny Shelton Views: 161,266
Learn to Hit Open Three-Pointers With Damian Lillard's Baseline Drift Drill Views: 228,843
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

How Greg Nixon Converts Strength to Speed
Views: 959,609
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,790,359
Dwight Howard Stays in the Gym All Night
Views: 3,917,254
Two-Ball Dribbling Drill With John Wall
Views: 3,359,926

Load More
More Cool Stuff You'll Like

Gain or Lose Weight With Oatmeal Pancakes

7 Delicious Muscle-Building Smoothie Recipes

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

'Ultimate Oatmeal' Recipe For Runners

Paleo-Friendly Meals for CrossFit Athletes

Recipe Makeover: Healthy Stuffed Mushrooms

4 Easy Recipe Substitutions for Take-Out Food

6 Delicious and Healthy Overnight Oatmeal Recipes

A Better Baked Ziti

6 Ways to Liven Up Your Winter Diet With Citrus

3 Holiday Recipes that Won't Ruin Healthy Habits

4 Post-Workout Shakes for Recovery and Building Muscle

3 Protein-Packed Peanut Butter Recipes

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

Delightful Desserts for the Grill

Make Gains With This Post-Workout Shake Recipe

5 Non-Boring Ways to Eat Sweet Potatoes

Simply Roasted Sweet Potato Recipes

Vegetarian Recipes for the Carnivorous Athlete

4 Athlete-Friendly Microwave Meals

Fuel Your Next Run With This Homemade Energy Bar

Kait's Meal of the Month: Healthy Chicken Piccata

Easy Thanksgiving Leftover Meals

5 Non-Boring Ways to Eat Salmon

Kait's Meal of the Month: Crock Pot Beef Stew

5 Healthy Stuffing Recipes for Turkey Day

3 Power-Packed Milkshakes to Boost Recovery

3 Recipes to Spice Up Chocolate Milk

Weight Loss and the Mediterranean Style Diet

6 Simple Power Recipes for Vegetarian Athletes

Healthy Snack Recipes for Hungry Athletes

Kait's Meal of the Month: Roasted Spaghetti Squash

5 Non-Boring Ways to Eat Eggs

A Recipe for Healthy Turkey Burgers

5 Quick and Easy 5-Ingredient Recipes

Protein-Packed Smoothies Without Protein Powder

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

Kait's Meal of the Month: Eggplant Turkey Boats

Start Your New Year With These Holiday-Inspired Smoothies

Mix It Up With These High-Protein Meatloaf Muffin Snacks

7 Easy-to-Make Recipes for Gluten-Free Snacks

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

5 Non-Boring Ways to Eat Ground Turkey

3 Summer Shakes That Boost Athletic Performance

5 Healthy Recipes to Start Your New Year