Peanut Butter Banana Smoothie

Ingredients

• 2 frozen bananas
• 2 tbsp peanut butter
• 1 cup milk
• 1 tbsp cocoa powder (optional)
• 1 tbsp honey
• Pinch of cinnamon
• 1/2 cup ice

Method

1. Blend all ingredients until smooth and thick.

2. Add more milk to thin if needed.

What You're Practicing

• Frozen bananas are the key to milkshake-thick texture without ice cream.
• Add cocoa powder for a chocolate PB version.

Supplement add-ons (nutritional impact per serving):

• Whey protein (1 scoop chocolate, 30g): +120 cal, +25g protein. Chocolate + peanut butter + banana is the classic protein shake flavor combination. Brings total protein to 35g+ — enough for a post-workout meal.
• Creatine monohydrate (5g): +0 cal. The thick PB-banana texture completely hides any creatine grittiness. The 40g+ carbs from banana and peanut butter help drive creatine into muscle cells via insulin response.
• MCT oil (1 tbsp, 14g): +130 cal, +14g fat. Adds sustained energy and makes the shake more filling. The fat slows gastric emptying, keeping you full 1-2 hours longer than without it.
• Collagen peptides (15g): +54 cal, +13g protein. Invisible addition — peanut butter's strong flavor masks everything. Provides 3g glycine per serving, which supports sleep quality when consumed in the evening.