This Chocolate Peanut Butter Apple Smoothie is the perfect post-workout treat for replacing fluids, healing and building muscles and replenishing necessary carbs.

Sally Kuzemchak

Sally Kuzemchak

About Sally

The One Workout Smoothie You Shouldn’t Live Without

Sally from Real Mom Nutrition is kicking off our Kitchen Council posts with a delicious and filling smoothie that is perfect for helping you recover from a great workout.

If someone were to ask me for a perfect post-workout snack, I’d suggest crisp apple slices dunked into natural peanut butter, washed down with a small glass of chocolate milk. But you can also whirl this snack into a portable smoothie. It’s refreshing, filling, has just the right amount of sweetness, and covers all the bases needed after exercise:

Fluids: from apple and milk to replace those lost through sweat.

Protein: from milk and nut butter to heal muscles.

Carbohydrates: from apple and milk to boost your blood sugar and replenish the stored carbs your body may have burned through. (Tip: You’ll restock those stored carbs more efficiently if you refuel within 15-20 minutes of exercising.)

Apples provide so much natural sweetness, I love using them in smoothies in lieu of honey or other sweetener—plus they add a fiber and antioxidant boost. Use your favorite variety in this smoothie (I used Pink Lady, which is available in Stemilt’s Fresh Blenders Tart package).

This drink also includes a mix of chocolate and white milk. Research has actually found that chocolate milk is an ideal recovery drink, as good (if not better!) than pricey sports drinks. The key: It’s got just the right carb-to-protein ratio your muscles need, plus the minerals sodium and potassium that you lose in sweat.

To get a rich, chocolate-shake consistency with this smoothie, start with cubes of frozen chocolate milk. (Pour chocolate milk into an ice cube tray and freeze until firm, about 1-2 hours, then pop out the cubes and store them in a zip-top bag.)

Check out the recipe below and let us know what you think in the comments!


  • 1/2 cup low-fat chocolate milk
  • 1/2 cup plain low-fat milk
  • 1 tbsp natural peanut butter
  • 1 Stemilt Fresh Blenders apple
  • dash of cinnamon

Recipe: The One Workout Smoothie You Shouldn’t Live Without

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  • Yield
    1 serving


Put all ingredients in high-powered blender and blend.