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 cup unsweetened cocoa powder; 1.5 cups organic cane sugar; 1/2 cup whey protein isolate (vanilla or unflavored); 2 tbsp instant nonfat milk powder; 1/2 tsp fine sea salt; 1/2 tsp ground cinnamon

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~18g

water_dropSodium95mg

exerciseProteins~8g

grassFiber~2g

local_cafeCaffeine15mg

For your run

When: Mix one scoop after runDetails
Mix 2 tbsp into 250 ml of cold milk and drink within 30-45 minutes of finishing a hard run. Hits the classic 3:1 carb-to-protein recovery ratio when made with whole milk.

Ingredients

Mix

1 cup unsweetened cocoa powder

1.5 cups organic cane sugar

1/2 cup whey protein isolate (vanilla or unflavored)

2 tbsp instant nonfat milk powder

1/2 tsp fine sea salt

1/2 tsp ground cinnamon

Notes

Mix 2 tbsp 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.