Creamy, chocolatey and deeply satisfying, this homemade protein choccy milk is our favourite way to refuel after a big day on the bikes - usually prepared in advance and kept beautifully cold for the hour-long drive home.
It brings together protein, carbohydrate, fluid and a little salt in one very delicious drink. Both our Creamy Vanilla Goat Whey Protein and Bonsoy contribute a good amount of protein to support muscle repair and recovery, while Bonsoy and maple syrup provide carbohydrate to help replenish some of the energy used during exercise.
After a long or demanding endurance session, our carbohydrate needs are considerably greater - which is why I use the full two tablespoons of maple syrup after a big ride. Following a shorter or less strenuous workout, you can reduce the amount to suit your appetite and activity.
The pinch of salt isn’t there for flavour alone. We lose sodium through sweat, particularly during longer, warmer or more intense sessions, so a little salt can be a useful addition to a post-exercise drink.
And it certainly isn’t only for cyclists. This is a delicious option after strength training, running, hiking, Pilates or any form of exercise that leaves you ready for something nourishing. It’s also a lovely homemade alternative to a bottled chocolate milk such as Big M, made with a short list of ingredients you control.
Serves 1
300ml Bonsoy
1 serve Creamy Vanilla Goat Whey Protein Powder
1 tblspn cacao powder
1½-2 tblspns pure maple syrup (or to taste*)
A pinch of sea salt
Small drizzle of hot water, for melting cacao
I like to melt the cacao powder into a drizzle of hot water first, so that it combines well. Then, add all the ingredients to a shaker and shake very well, or blend until smooth and creamy. Enjoy immediately or keep properly chilled until you’re ready to drink it.
A note on the maple syrup. Use a smaller amount to taste for a gently sweet everyday choccy milk, or increase it to 2 tablespoons after a long or demanding endurance session when your body has used considerably more carbohydrate.
