Chunky Monkey Protein Smoothie

If you are not already familiar, chunky monkey is a flavor combination that utilizes three main flavors: chocolate, peanut butter, and banana. The idea for this recipe came to me in college when I had chocolate peanut butter whey protein powder and frozen banana, and I thought this would be an amazing combination for a post-workout smoothie (and I was right!). I added some extra ingredients to enhance the flavor of the protein powder, to add a liquid to make it into a drinkable consistency, and to add extra protein, vitamins and minerals. Over the years, I have tried omitting certain ingredients, adding others, and experimenting with different amounts of each ingredient, and I feel that this recipe has the best ingredients with just the right amount of each one. I hope you enjoy this smoothie as much as I have!

This is not only the first protein smoothie recipe I ever created, but also my favorite protein smoothie that I make over and over again! This is my go-to drink when I want something a little more filling and substantial than protein powder mixed with water after a workout, and I usually treat this as more of a post-workout meal rather than a snack. This drink is very high in protein to promote muscle repair and growth with adequate carbohydrates to replete your glycogen stores after a workout, is a good source of fiber, and is also full of vitamins and minerals. This is a nutrient-packed drink meant to keep you full and satisfied after a workout!

I love to use frozen fruit instead of ice for a creamier texture whenever I make smoothies, so of course for this recipe I use frozen banana! This helps to thicken the smoothie, add a good source of carbohydrates to replete those glycogen stores (glycogen is used as a fuel source during workouts) as well as potassium (which may be lost through sweat during a workout). I find that when I use ice and fresh fruit to make smoothies, the texture is more icy, so using frozen banana here is a must! I prefer to freeze my bananas when they start to get a little too brown to want to eat it straight out of the peel, but not brown enough to use for banana bread. This way they have gotten sweeter without becoming too mushy.

The ingredients and their benefits

• Chocolate peanut butter protein powder: has protein for muscle repair/growth after a workout and provides two of the main flavors for this smoothie. I use Gold Standard protein powder for this recipe.

• Frozen banana: has carbohydrates to replete your glycogen stores after a workout, potassium to replete any potassium lost through sweat, helps to make a creamy consistency in the smoothie, and is the only source of the third main flavor of this smoothie

• Skim milk: a higher protein liquid (compared to water) to combine all of the ingredients into a drinkable consistency that also contains plenty of vitamins and minerals including potassium, phosphorus, magnesium and calcium.

• Nonfat vanilla greek yogurt: helps to add more creaminess to the texture of the smoothie, as well as adding extra protein and calcium.

• Cacao powder: enhances the chocolate flavor of the protein powder, while adding antioxidants, fiber, and other minerals including magnesium.

• Peanut butter: enhances the peanut butter flavor of the protein powder while adding extra protein and calories to make for a more filling and satisfying post-workout drink.

CHUNKY MONKEY PROTEIN SMOOTHIE

Time: 5 minutes

Servings: 1

Ingredients

• 1 scoop chocolate peanut butter whey protein powder

• 1 frozen banana

• 3/4 cup skim milk

• 1/4 cup nonfat vanilla greek yogurt

• 1 tbsp cacao powder

• 1 tbsp peanut butter

Instructions

Add all ingredients to a blender, and simply blend until smooth! Enjoy!