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.)

Chocolate Peanut Butter Apple Smoothie


  • 1/2 cup low-fat chocolate milk
  • 1/2 cup plain low-fat milk
  • 1 tbsp natural peanut butter
  • 1 Stemilt Gala Apple
  • dash of cinnamon

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

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  • Yield
    1 serving
  • Prep time
  • Cook time
  • Total time
  • Cuisine
  • In Category
    Smoothie, Drinks


  1. Put all ingredients in high-powered blender and blend.

Nutritional Information

Per Serving

  • Calories: 288
  • Fat Content: 7
  • Protein Content: 10
  • Carbohydrate Content: 39
  • Fiber Content: 6
  • Sugar Content: 24