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I'm sure you've heard it before. Chocolate milk is one of the best post-workout drinks to build muscle and accelerate recovery. (Learn more about chocolate milk's benefits.) However, drinking the same thing over and over again can get boring. To change the flavor and get an additional nutrition boost, start making chocolate milk smoothies.
Chocolate milk is such a powerful post-workout recovery drink because of its 3:1 protein-to-carb ratio. This is the perfect combination to replenish energy stores and shuttle amino acids into your muscles so they can rebuild and recover.
If you take a look at the grocery store, you will see several different chocolate milk options, including Nesquick, Ovaltine and Tru Moo. Their vitamin and mineral contents differ, but they essentially have the same effect because their primary ingredient is sugar—the source of carbs. The main factor in your decision is taste, because if you want to be consistent with it, you need to enjoy your post-workout drink. (See Smoothie ingredients demystified.)
So, choose your favorite brand and use 12 to 16 ounces as the main ingredient for the following chocolate milk shake recipes:
Chocolate Banana Shake
Chocolate and banana create a delicious combination. Add one to two frozen bananas into your chocolate milk and blend. It will create a thick smoothie that is loaded with potassium to improve recovery from a strenuous workout.
Chocolate Strawberry Shake
Drop a handful of strawberries into your chocolate milk and blend to get the same delicious flavor of this famous treat in a much healthier way.
Chocolate Peanut Butter Shake
Boost your post-workout shake protein by adding a tablespoon of natural peanut butter. It will thicken the shake and also provide healthy fats that will keep you full longer, and replenish energy stores.