After the run
Cocoa-banana recovery smoothie
A five-minute post-run recovery smoothie with banana, milk, yogurt, oats, and cocoa for carbohydrate, protein, and fluid in one cold blend.
- Prep
- 5 minutes
- Total
- 5 minutes
- Yield
- 1 large serving
Post-run context
Why make this after a run?
Banana and oats supply carbohydrate, while milk and yogurt add protein and fluid. That combination can be convenient after a longer or harder run, especially when a normal meal is not ready yet.
A recovery smoothie is an option, not a requirement. Match the portion to the run and your appetite, use ingredients you tolerate, and treat it as a snack or meal component rather than a replacement for an adequate overall diet.
Ingredients
What you need
- 1 frozen banana
- 1 cup (240 ml) milk or fortified soy milk
- 1/2 cup (120 g) plain Greek yogurt or soy yogurt
- 2 tablespoons quick oats
- 1 tablespoon unsweetened cocoa powder
- 1 teaspoon maple syrup, optional
- Small pinch of salt
Method
Make it
- Add all ingredients to a blender.
- Blend until completely smooth, adding a splash of water if needed.
- Taste and add the optional maple syrup if you prefer more sweetness.
Pack and keep
Storage
Drink promptly or refrigerate for no more than 24 hours. Keep below 40°F / 4°C.
On the move
Transport in an insulated bottle with an ice pack if it will not be refrigerated immediately.
Estimated nutrition
Usually 55–70 g carbohydrate and 20–30 g protein, depending on the milk, yogurt, and optional syrup.
Allergens
May contain milk, soy, and gluten from oats. Select and verify alternatives as needed.
These storage notes are cautious guidance, not a tested shelf-life guarantee. Keep perishable food cold and follow USDA food-safety guidance when preparing and carrying it.