Chocolate Recovery Shake

A quick, balanced shake

Supports recovery and stable energy. Useful after training or when a full meal isn’t practical.

Portion Guide

Protein: 1 palm

Carbohydrates: 1 cupped hand

Fats: ½–1 thumb

Vegetables: ½–1 fist

Ingredients

• 250ml chocomel

• 1 scoop chocolate or vanilla protein powder

• 1 tsp cocoa powder or chocolate milk

• 1 small banana

• 1 small handful spinach

• 1 tsp chia seeds

• Ice (optional)

Instructions

1. Add all ingredients to a blender.

2. Blend until smooth.

3. Drink immediately or take it with you.

Optional Add-Ins

These can improve flavour or nutrition depending on the day:

• Frozen berries for extra fibre

• A pinch of cinnamon or cacao

• A small pinch of sea salt

• 1 tbsp nut butter

When To Use

• Quick breakfast when time is tight

• Post-training recovery

• Afternoon snack when energy dips

Why It Works

This shake combines protein, healthy fats, and carbohydrates to provide steady energy rather than quick spikes. The spinach and chia seeds also add fibre and micronutrients that support recovery and overall health.

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Nutritional Information 

(approximate)

• Calories: ~320 kcal

• Protein: ~12 g

• Carbohydrates: ~28 g

• Fat: ~18 g

• Fibre: ~5 g

Allergens

Contains:

• Milk

• Tree nuts (cashews)

May not be suitable for those with seed allergies due to chia seeds.