battery_android_frame_bolt Post-Run

Chocolate Recovery Milk Mix

Name: Chocolate Recovery Milk Mix
Prep time: 10 min
Total time: 10 min
Yield: 12 servings
Ingredients: 1 1/2 cups whey protein isolate, vanilla or unflavoured (135 g); 2 cups organic cane sugar (400 g); 1 cup instant nonfat milk powder (70 g); 3/4 cup unsweetened cocoa powder (65 g); 1/2 tsp fine sea salt (3 g); 1/2 tsp ground cinnamon (1 g)

Mix one scoop after run

A dry chocolate recovery milk mix you scoop into milk after a run. A homemade riff on commercial chocolate milk recovery products like Built With Chocolate Milk, but with cleaner ingredients and adjustable protein. Mix with whole milk for the classic 3:1 carb-to-protein recovery ratio.

skilletCook0 min

soup_kitchenPrep10 min

restaurantYield12 servings

boltCarbs~40g

water_dropSodium150mg

exerciseProteins~13g

grassFiber~2g

local_cafeCaffeine12mg

For your run

When: Mix one scoop after runDetails
Mix a heaping 1/3 cup (about 55 g) into 250 ml of cold milk and drink within 30-45 minutes of finishing a hard run. With whole milk, one glass gives about 52 g of carbs and 21 g of protein.

Ingredients

Mix

1 1/2 cups whey protein isolate, vanilla or unflavoured (135 g)

2 cups organic cane sugar (400 g)

1 cup instant nonfat milk powder (70 g)

3/4 cup unsweetened cocoa powder (65 g)

1/2 tsp fine sea salt (3 g)

1/2 tsp ground cinnamon (1 g)

Notes

Mix a heaping 1/3 cup (about 55 g) of powder into 250 ml (1 cup) of cold whole milk and shake. Drink within 30-45 minutes of finishing a hard or long run. Dairy-based recovery drinks have strong research backing for muscle glycogen restoration and protein synthesis. Use whey protein isolate for a finer-textured mix, or pea protein for a dairy-free version. Store the dry mix in an airtight jar for up to 2 months.