After a training session, the aim is usually pretty simple: refuel a bit, get some protein in, and avoid spending 20 minutes in the kitchen. This recovery drink fits the bill.
It’s an easy recipe I love to make as a chef and former racer. It brings together carbohydrates, protein, a little fat, cocoa, and a pinch of salt to help replace the sodium lost during exercise.
It can also fit into a broader nutrition routine for cyclists. If you want to see where this kind of snack sits across the day, our guide on daily nutrition and training helps make sense of the bigger picture.
Ingredients
For this recovery drink, you will need:
- 1 banana
- 2 dates
- 200 ml plant-based milk – hazelnut, almond or oat – or cow’s milk
- 30 g of protein powder
- 1 teaspoon of almond butter
- 1 teaspoon of cocoa powder
- 1 pinch of salt
Banana and dates provide a carbohydrate base, along with vitamins and minerals. Protein powder helps repair muscle fibres and support muscle mass. The salt is a reminder of an often overlooked detail: after exercise, it’s not just about energy, but also about what you lose through sweat.
Preparation
- Put all the ingredients in a blender.
- Blend until smooth.
- Pour into a water bottle, a shaker or any bottle you have to hand.
The recipe is deliberately simple. No cooking, no technical steps, no prepping the day before. That’s exactly what makes it handy after a session, when the desire to cook isn’t always at its peak.
When to use it?
This drink is designed for recovery after your training sessions. You can make it quickly at home, or take it with you if you know you’ll want a snack right after the session.
An easy base to adapt
Plant milk can vary depending on your tastes: hazelnut for a rounder drink, almond for a gentler base, oat for a creamier, more velvety texture. Cow’s milk is also an option if that’s what you use day-to-day.
Same goes for the cocoa and almond butter: they add flavour and texture, and make the drink more pleasant than a simple protein shake mixed with water.
If you’re looking for another homemade option around training, this time more solid, the sports cake recipe works well alongside this approach.
A handy little tip
Prep the ingredients in advance if you get home late from a session. The banana, dates, 30 g of protein powder, cocoa and salt can already be set out on the worktop. All that will be left is to add the milk and blend.
It’s very simple, but it’s often this kind of detail that makes the difference between good recovery… and a forgotten snack.
