Recovery Shake

 I've never made my own recovery drink before.  I was thinking of combining chocolate milk with a couple of tablespoons of natural peanut butter and a banana.  Does that sound decent?  Anything I should add?

 I don't know how good it is but it sounds delicous

great protein shake bro i have had something similiarlike that although i used regular milk and blend it with the banana and ate peanut butter sandwich... same thing really :)


 It wasn't as good as I was hoping.  But I think I added to much ice to make it more of a smoothy type drink and it might have diluded it.  Gonna try it again tonight minus the ice.

I've never been a fan of bananas in shakes. You could try something similar with cottage cheese though. Don't worry, the cottage cheese blends up nice and you don't get the texture.

 Nice idea.  I love cottage cheese and I don't think I'd even mind about the texture.

If by recovery you mean immediately after the workout, I would ditch the fats. They would just block carb and protein absorption, and that's what your looking for in recovery. You want to shuttle carbs into your muscles as fast as possible, and some protein helps the movement.

Most of the stuff I read over at t-nation has a carb to protein (whey preferred) mix of 2-1...pound that during and after a workout and you feel good...20g/10g - 40g/20g of carb/protein should work depending on your calorie requirements.

I have heard that in a pinch lowfat chocoloate milk works great.

It would taste good, but wouldn't be optimal by any means as far as recovery/body composition are concerned.