In my never-ending quest to find foods that taste like dessert but provide protein, I’ve pretty much perfected my protein powder smoothie into a delicious, creamy, decadent chocolate peanut butter banana milkshake.
First, the ingredients.
- I’ve been using Pure Protein chocolate protein powders for a few years now. The “frosty chocolate” flavor mixes okay into water using just a spoon, but any flavor tastes better if it’s blended with ice and extras in a blender.
- This summer I discovered PB2 powdered peanut butter. I originally got it because it’s low-fat and I planned on mixing it with water to use as regular peanut butter, but pretty much I’ve only used it for smoothies.
- A banana. Still the best deal in NYC at 5 (sometimes 8) for one dollar. The banana is optional but it makes for a creamier milkshake. Besides, aren’t runners supposed to eat a lot of bananas?
- Ice (pictured – maybe 1.5 cups?) and water (not pictured, maybe another cup or two?). Amounts can vary a lot depending on how “icy” you want your drink – but too much ice and not enough water means it won’t blend properly. You could also use milk but it’s not necessary.
Put in the ice first, then dump the two powders on top, then put in the banana. Shake the powder down through the ice cubes as much as possible (so it doesn’t all shoot to the top when you start the blender), then pour water on top of everything until the powder and ice is covered with about an inch or so of water. Blend for about 30 seconds or until it’s all nicely mixed and frothy. Pour into a large glass and try to stop at one… because the amounts above make two giant glasses. I still drink both glasses and pretend it’s supposed to be one serving. Approximate calories are 140 for the scoop of protein powder (3 g fat, 25 g protein), 45 calories for 2 tablespoons of the powdered peanut butter (1.5 g fat, 5 g protein) (but I use a little more than 2 T of the peanut powder), and 100 calories for the banana (.5 g fat, 1 g protein), so around 285 calories total (probably a little over 300 the way I make it), 5 g fat and 31 grams protein.
It’s my favorite recovery drink after long runs and I’ve been enjoying them even after short runs now, with only minor guilt. They fill you up fairly well, too, but I usually need a little more to be satisfied for a meal.
What kind of protein powder or recovery food do you like? Share in the comments!