Chocolate Recovery Smoothie

Exercise + the right post-workout nutrition = fitness

by Cara Roth

You may have seen or heard of a “30 minute recovery window” after working out, but do you pay enough attention to what you put in your body after a workout, and overall?

Our general nutrition (which goes way beyond what you eat before/after a workout) is a huge factor in how successful we are in reaching our fitness goals.

This is, in part, because our body requires rest and recovery in order to build strength and endurance.  Your fitness level is really just an indication of how efficiently your body can preform ‘work.’  Whether that is working out, playing with your kids, or running around at your j-o-b.

A few simple tweaks in what you eat after a workout can make a huge difference in how you feel and can increase your performance dramatically.  Ideally, after working out you want to have a mixture of carbs and protein, in a ratio of 2:1 respectively.  This looks like a protein shake with a banana in it, or an apple and a few nuts, maybe a piece of toast with peanut butter and jam, or a sports bar that’s formulated for recovery (Vega is my favourite, available in retail stores).

chocolate, recovery, smoothie

Here’s a recovery shake that you can make before you head to the gym and enjoy immediately after working out.


Cacao – the raw form of cocoa powder it’s packed with antioxidants and a perfect balance of Magnesium and Calcium to help relieve muscle soreness

Maca – a Puruvian Root that is an adaptogen, meaning it goes into the body and corrects imbalances anywhere.  It primarily has an affect on hormone balance and is one of the best supplements for recovery

Goji Berries – these small but mighty berries have a ton of antioxidants to fight free radical damage and are high in protein too

Hemp Hearts – again, small but mighty.  Hemp hearts cover you for your Essential Fatty Acids, Omega 3 and 6, are anti-inflammatory (huge for an athlete), contain very easily absorbed protein and lots of calcium and other minerals.  Plus they blend so well into smoothies getting a powdered form isn’t necessary

Coconut Oil – one of my favourite up-and-coming sports nutrition secrets.  Coconut oil contains fats called medium chain triglycerides, which our body uses for energy instead of storage.  Coconut oil is being seen more and more in endurance sports.

Chocolate Recovery Smoothie

1 cup organic blueberries, frozen

1 Tbsp coconut oil

1 serving your favourite protein powder OR 3-4 Tbsp hemp hearts

2 tsp raw cacao powder

3 Tbsp goji berries (more antioxidants and protein)

1 Tbsp maca powder (optional)

1 1/2 cups water, or to desired consistency


1. Blend and enjoy!

What’s your favourite way to recovery after a workout?


To Your Health,

Cara Roth

Founder of Nourish Holistic Nutrition

“Learn how to cook–try new recipes, learn from your mistakes, be fearless, and above all have fun!”

~ Julia Child, My Life in France


Registered Holistic Nutritionist (RHN)

BSc Cell Biology

Certified Pastry & Raw Food Chef

Certified Sports Nutritionist

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