Chocolate Banana Protein Smoothie

Who doesn’t love chocolate and banana?

Smoothies are an awesome way to get in a ton of fat, carbs and protein and are super digestible first thing in the morning or right after a workout. On a hot summer morning, there’s nothing I crave more after my run than whipping up a cold smoothie. It’s easy to take on the go or sip on while I get ready for work. If you add extra ice it tastes like a Wendy’s frosty.

A real ‘treat yo self’ moment every morning? I’m here for it!

The “why” behind the ingredients:

Vegan protein: We should aim for 0.8 to 1.0 g/kg of body weight, more if you are in the heat of training. (1 kg = 2.2 pounds). For example, if you weigh 140 lbs you should aim for 50-60 grams of protein/day. This can be really hard to do especially if you are vegetarian, vegan or just prefer not to eat meat several times a day. Vegan protein is a little easier on the stomach and the planet. It’s also a better option if you are sensitive dairy. My personal favorite brand is Ka’Chava because its packed with other superfoods like greens and maca that give bonus hormone balancing properties.

Nut Butter: Fats help to slow the digestion of the carbohydrates from the bananas and oat milk. They literally put the breaks on the rise of blood sugar and can help prevent blood sugar spikes and crashes, keeping you fuller longer. Choose a nut butter that you tolerate well. Great options include peanut (although sometimes this can be inflammatory), cashew or almond.

Bananas & oat milk: Carbs! We NEED carbs for brain fuel and especially if you are training or consistently exercising. Bananas also have some great minerals (potassium in particular) as well that help replenish your stores after sweaty workouts and helps reduce muscle and menstrual cramping.

Cinnamon: Helps regulate blood sugar and avoid the spike and crash that can come with high carb meals.

RECIPE:

Serving Size: 1

Prep Time: 5 min

Ingredients:

• 1 banana

• 1/2 cup milk alternative (oat, almond, cashew etc)

• 1 cup water

• 2 Tbsp nut butter

• 1 Tbsp cocoa

• 1 tsp cinnamon

• 1 scoop protein powder

• Ice

  Optional add ins:

  • 2 Tbsp flax seeds

  • 1 tsp maca powder

  • 1 tsp vanilla

Directions:

Combine all ingredients in a high speed blender and blend until well combined

Enjoy!

Download a copy: Chocolate Banana Protein Smoothie