Post-Workout Chocolate Peanut Butter Shake Recipe | STACK

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
Derrick Rose Explains How He Stays Positive
Views: 4,379,603
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,124
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,605,280

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More


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


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

6 Ways to Liven Up Your Winter Diet With Citrus

It always makes me smile that one of the most beautiful, colorful groups of fruits springs into season during a typically dreary month of January. There...

'Ultimate Oatmeal' Recipe For Runners

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

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

Weight Loss and the Mediterranean Style Diet

Recipe Makeover: Healthy Stuffed Mushrooms

4 Easy Recipe Substitutions for Take-Out Food

Vegetarian Recipes for the Carnivorous Athlete

Delightful Desserts for the Grill

5 Non-Boring Ways to Eat Ground Turkey

6 Delicious and Healthy Overnight Oatmeal Recipes

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

A Recipe for Healthy Turkey Burgers

6 Simple Power Recipes for Vegetarian Athletes

5 Non-Boring Ways to Eat Salmon

4 Athlete-Friendly Microwave Meals

Kait's Meal of the Month: Healthy Chicken Piccata

3 Summer Shakes That Boost Athletic Performance

Paleo-Friendly Meals for CrossFit Athletes

Gain or Lose Weight With Oatmeal Pancakes

3 Protein-Packed Peanut Butter Recipes

Kait's Meal of the Month: Roasted Spaghetti Squash

3 Recipes to Spice Up Chocolate Milk

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

Healthy Snack Recipes for Hungry Athletes

A Better Baked Ziti

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

4 Post-Workout Shakes for Recovery and Building Muscle

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

Make Gains With This Post-Workout Shake Recipe

Simply Roasted Sweet Potato Recipes

Protein-Packed Smoothies Without Protein Powder

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

3 Power-Packed Milkshakes to Boost Recovery

Fuel Your Next Run With This Homemade Energy Bar

3 Holiday Recipes that Won't Ruin Healthy Habits

5 Healthy Stuffing Recipes for Turkey Day

5 Non-Boring Ways to Eat Sweet Potatoes

7 Delicious Muscle-Building Smoothie Recipes

5 Quick and Easy 5-Ingredient Recipes

Easy Thanksgiving Leftover Meals

5 Healthy Recipes to Start Your New Year

5 Non-Boring Ways to Eat Eggs

Quinoa Recipes: A Super-Healthy Grain, 5 Ways