Chocolate milk has long been touted as one of the best recovery drinks because of its ideal carbohydrate-to-protein ratio. Here’s a plant-based way to get your recovery on.
BY: RACHAEL HARTLEY, RD, LD, CDE
Have you heard that chocolate milk is the best way to refuel after a workout? Researchers (funded by the dairy industry, obviously) found out that chocolate milk has the perfect ratio of carbs to protein to replenish glycogen stores and build muscle after a hard workout. But are there any other ways to achieve that same carbs-to-protein ratio that’s not from conventional dairy?
Enter: cashew coconut milk.
This plant-based dairy alternative has the exact same 4:1 ratio. Not only that, but coconut water, a rich source of electrolytes like potassium, sodium and magnesium, helps rehydrate. If you want to squeeze in some extra protein, feel free to add a scoop of protein powder to the mix. You can also use almonds or any other nut you like, but I love that you don’t have to strain cashews. Just give it a good shake, and you’re good to go!
INGREDIENTS
- 1 cup cashews, soaked at least 2 hours
- 5 cups coconut water
- 2 teaspoons vanilla extract
- Pinch of sea salt
- 2 teaspoons honey
INSTRUCTIONS
Add all ingredients to a blender. Blend until pureed and smooth, about 3-4 minutes. I store individual servings in mason jars and give it a good shake before serving.’
Adapted from the original recipe article.
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Rachael Hartley, RD, LD, CDE is a private practice dietitian, food enthusiast, and nutrition expert based in Columbia, SC. By guiding others to rediscover the joy of nourishment rather than deprivation, Rachael helps men and women alike improve their health and well-being through delicious whole food recipes and practical advice.