Chocolate Peanut Butter Protein Shake

by Sheila Kealey

Here’s an easy and delicious shake that is perfect after a hard or long run or a strength workout. This shake, made with everyday foods, is a good example of how many delicious foods fit the bill for optimal recovery fuel.  It has everything you need for the 3 R’s of recovery . . .

Refuel. The banana and honey are carbohydrate-rich foods that will help you refuel and replace glycogen stores for your next training session. Yogurt and milk also contribute carbohydrates.
Rehydrate. Rehydrating with a liquid shake will help replace fluids lost in sweat.
Repair. Yogurt, milk, and peanut butter add protein that will enhance muscle-repair processes. Although some people believe that manufactured protein powders are necessary for optimal recovery, this shake gets its protein from real foods that combine deliciously to deliver a rich and creamy shake. You can read more about protein powders and the protein needs of athletes in this article.


  • 1/2 cup Greek yogurt
  • 1/2 cup milk
  • 1 tbsp. peanut butter (natural/just peanuts preferred)
  • 1 tbsp. honey (or to taste)
  • 1 tbsp. cocoa
  • 1 medium banana

You can substitute chocolate syrup for the cocoa and honey (the shake will likely taste less chocolaty and sweeter). I typically use nonfat yogurt and milk, as the other ingredients make the shake rich and creamy, but feel free to substitute what you have on hand.


Combine all ingredients in a blender and blend until smooth.

Makes one 2-Cup Serving.

Nutrition Per Serving

  • 400 calories
  • 22 g protein
  • 44 g carbohydrate
  • 9 g fat
  • 6 g fiber
  • 160 mg sodium
  • 800 mg potassium
  • Iron: 8 % DV
  • Calcium: 30% DV

Sheila Kealey is a health promotion consultant, writer, and athlete passionate about encouraging lifestyle habits that promote good health.  She has a Masters’ degree in Public Health and has collaborated on many research studies related to diet and health. Sheila cross country ski races with XC Ottawa, and also competes in triathlons and running races (5k’s are her favourite, but she has gone the distance once, running a 2:57 marathon).  Sheila loves developing healthy recipes, and sharing advice on nutrition, physical activity, sports science, and tasty nourishing foods on Twitter and her website.