Recovery shake recipe after a long run

Recovery shake recipe after a long run

I’m 25 days away from the Big Sur Marathon and my long runs are in full swing. I ran 16 miles yesterday and while it felt amazing, I knew that my body would be craving the calories, sugars, salts, proteins and carbs it would need to refuel. So I whipped together an easy and satisfying shake with an Australian twist.

By the way, the day was beautiful which probably helped to make the run feel so good.


I started with 4 simple ingredients. Almond milk, peanut butter, banana and Milo.


So what is Milo? It’s an Australian chocolate drink that has added vitamins and protein. I can only find it in Australia so hence the extremely large container we brought back from our recent trip there. A good substitute for this is a simple chocolate drink mix like Ovaltine.

The measurements:

  • 8oz Almond milk
  • 1 Tablespoon Natural Peanut Butter
  • 1 Banana
  • 2 Tablespoons Milo (can substitute Ovaltine)
  • Couple handfuls of ice

Place all the ingredients in the blender and wa la! A yummy post long run tasty treat.

I was so excited to drink it that I took a big sip before I was able to snap a picture.


This is a pretty nutrient dense drink aka higher in calories so I would not drink this on a day where I didn’t do a big workout.

As to my long run yesterday, I really enjoyed the scenery.


This is one of my all time favorite paths which crosses water on both sides.


I ran past a friend’s house who was so nice to put out water for me to drink along with an inspirational note. Thanks Patti!


By |2016-11-08T15:18:58+00:00April 3rd, 2014|Nutrition, Recipes, Running|3 Comments


  1. Steph Clark April 4, 2014 at 8:02 am - Reply

    Hey- awesome blog post! I have never heard of Milo- does it have any artificial ingredients/ sugar added?

    The scenery on your run is absolutely beautiful! Awesome job!!

    please check out my blog:

    Would love to get your opinions!


    • Travel-iN Fitness April 4, 2014 at 9:27 am - Reply

      Milo’s first ingredient is malted barley. It doesn’t have any artificial ingredients. It does contain sugar so it doesn’t mesh with a no sugar diet. But it is a low GI food.
      I used to think it was just like a Nesquick chocolate mix but it’s definitely more of an energy supplement.
      Thanks for stopping by! 🙂

  2. Patti April 4, 2014 at 10:11 am - Reply

    That looked like a beautiful run! You’re welcome for the water! My morning banana smoothie is pretty similar to your post workout except I use 2 bananas, no Milo, and no ice cubes. I love it! I’ll have to try something like yours if I ever do a long run.

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