Chocolate Banana Smoothie

This rich smoothie pretty much tastes like dessert and packs one and a half servings of fruit, around 30 grams of natural protein, and two-thirds of your daily calcium.

In the colder weather, I rely on blender muffins and breads to use up my past-prime bananas (so anything that isn’t green anymore). But once it starts to get a little warm for baking, I switch over to freezing those bananas for smoothies!

I just peel and break the bananas into chunks and freeze them in a Tupperware container. This is a great way to prevent food waste while saving money!

Smoothies are super forgiving, so if you prefer using a recipe more for inspiration than direction (which is totally me), you don’t have to measure your ingredients. But if you are a measuring person though, no worries, all the details are below.

Fueling notes:

  • Per serving, this recipe packs 70 g of carbs, 34 g of protein, and 5 g of fat, and 5 g of fiber
  • Pre-workout: have at least 2 hours before your session to give you enough time to digest. Add extra carbs or have a pre-session carb snack if possible.
  • Post-workout: use only a 1/2 cup of yogurt for a better 3:1 carb to protein ratio and have within 1-2 hours of your session.

The Stuff

  • 1 1/2 cups frozen banana
  • 1 cup Greek yogurt
  • 1 cup milk
  • 2 tablespoons cocoa powder
  • Optional: sweetener to taste and 1 teaspoon of chia seeds

The Steps

  1. Add everything except the chia seeds to the blender (I like to mix chia seeds in after blending so I can actually taste them)
  2. Blend away until smooth, stir in chia seeds, and serve right away

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

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Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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