High-Protein Chocolate Shake

30g+ protein from whey, peanut butter, and Greek yogurt — a post-workout powerhouse.

Ingredients

• 1 scoop chocolate whey protein powder (25g protein)
• 1 frozen banana
• 2 tbsp peanut butter
• 1/2 cup Greek yogurt
• 1 cup milk
• 1 tbsp cocoa powder
• 1/2 cup ice
• Optional: 5g creatine monohydrate

Method

1. Add all ingredients to blender. Blend until smooth and thick.

2. If adding creatine, blend it in — it's flavorless and dissolves completely.

What You're Practicing

• Whey protein blends smoother than plant protein in chocolate shakes.
• Creatine monohydrate (5g/day) is the most researched sports supplement — flavorless, dissolves in any liquid.
• Frozen banana + peanut butter creates milkshake-thick texture without ice cream.

Supplement add-ons (nutritional impact per serving):

• Creatine monohydrate (5g): +0 cal. This shake already has 38g protein — adding creatine makes it a complete post-workout recovery drink. The chocolate and peanut butter completely mask any grittiness.
• Collagen peptides (15g): +54 cal, +13g protein. Brings total protein to 51g. Whey provides leucine for muscle protein synthesis; collagen provides glycine and proline for tendons and joints. Complementary amino acid profiles.
• Casein protein (swap for whey): Same calories, same protein. Casein clots in stomach acid, creating a slow-release protein feed over 6-8 hours. Makes the shake thicker (almost pudding-like). Ideal before bed instead of post-workout.
• Dextrose powder (30g): +120 cal, +30g carbs. Pure glucose that spikes insulin, driving amino acids and creatine into muscle cells faster. Only useful immediately post-workout — otherwise it's just sugar. Brings the carb-to-protein ratio closer to the optimal 2:1 for recovery.