3-Ingredient Post Workout Smoothie (Chocolate Banana)
A post workout smoothie that tastes like a chocolate milkshake but only needs three ingredients.
It’s thick, creamy, and loaded with protein to refuel your muscles after the gym.
What Makes This Smoothie So Good After a Workout
I don’t want to think after a workout, and this smoothie doesn’t ask much. A ripe banana, milk, and chocolate protein powder get blitzed into something that feels like a treat.
The banana makes it creamy and gives you back fast-digesting carbs, while the protein powder starts muscle repair. It’s just sweet enough without any extra sugar.
Ingredients
- 1 ripe banana, peeled: spotty is best for natural sweetness and a smooth texture
- 1 cup milk: whole milk gives the richest shake, but any variety works
- 2 scoops chocolate protein powder: use the brand you trust; whey or plant-based both blend well
- Handful of ice: optional, for a frostier, thicker drink
Variations / Substitutions
- Protein powder: vanilla powder makes a milder drink, or use unflavored plus a tablespoon of cocoa
- Milk: oat milk keeps it creamy and adds a little sweetness; almond works too
- Banana alternative: swap in half a small avocado for a similar creamy thickness plus a teaspoon of honey
- If you like this, try my Oatmeal Protein Pancakes next.
How to Make Post Workout Smoothie
Step 1: Blend the Banana and Milk
Add the 1 ripe banana and 1 cup milk to a blender. Blend on high for 30 seconds, until completely smooth with no lumps of fruit. A strong blender does this easily, but if yours struggles, stop and scrape down the sides once.
Step 2: Add the Protein and Ice
Add the 2 scoops chocolate protein powder and a handful of ice. Blend another 30 seconds, until the mixture turns thick and frosty. Taste a spoonful and, if you want it sweeter, blend in a teaspoon of honey at this point.
Step 3: Pour and Drink
Pour the smoothie into a tall glass. Drink it straight away, while it’s still cold and creamy.
Tips for the Best Post Workout Smoothie
- Freeze the banana ahead for the thickest texture, then use a little less ice.
- Don’t over-blend once the ice is in, or the blender motor can warm the drink. Stop the moment it’s frosty.
- Pulse the ice for a few seconds at the end if you like tiny icy flecks like a fast-food shake.
- If your protein powder is decent chocolate flavor, you likely won’t need any sweetener.
Scale it to your glass size:
| Batch Size | Banana | Milk | Protein | Ice |
|---|---|---|---|---|
| Single | 1 | 1 cup | 2 scoops | handful |
| Double | 2 | 2 cups | 4 scoops | 2 handfuls |
Frequently Asked Questions
Can I use a frozen banana instead?
Yes, and it makes the smoothie even thicker. Use about 1 cup of frozen banana slices and skip the ice entirely.
Can I make this ahead of time?
You can, but the smoothie separates and loses its frosty texture. It’s best poured and drunk right away.
Can I add greens like spinach?
Sure, a handful of fresh spinach blends in without changing the chocolate flavor, and adds a vitamin boost.
Is it okay to leave out the ice?
Yes, if your milk and banana are cold from the fridge. The smoothie will be thinner but still creamy.
Post Workout Smoothie Recipe
Ingredients
Method
- Add the banana and milk to a blender and blend on high for 30 seconds until completely smooth.
- Add the protein powder and ice. Blend another 30 seconds until thick and frosty.
- Pour into a tall glass and drink straight away.
