Nutrition & Weight Loss

The Enhanced Post-Workout Chocolate Milk

The Enhanced Post-Workout Chocolate Milk

Dark Goji Banana Smoothie


  • 1 c. vanilla soy milk
  • 2 tbsp. dried goji berries
  • 1/2 medium banana
  • 1 tsp. dark chocolate cocoa powder
  • 1/2 – 3/4 c. ice


Combine all ingredients in a blender and blend until smooth.

Makes one smoothie.

Each smoothie is approximately 205 calories, 4 grams of fat, 35 grams of carbohydrate, 3 grams of fiber, and 9 grams of protein.

Why it Works:

I would like to emphasize the presence of protein in my smoothies. Many smoothies with just fruit and vegetables won’t quite offer the muscle building and repairing protein that I’m looking for post-workout. Using other milks like rice or almond can make a nice smoothie addition; but they are rather low in protein. Soy milk offers as a nice protein source for this smoothie. The banana boosts the carbohydrate, fiber, and potassium content. The goji berrries are a great way to work in vitamins A and C, calcium, iron, protein, and phytonutrients. The dark cocoa gives a boost of guilty pleasure and heart healthy flavanols.

You’re going to want to try this one… It’s a wonderful enhancement to the typical post-workout chocolate milk!

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This post was written by:

- who has written 10 posts on Trail Running Club.

Jackie Dikos is a Registered Dietitian with board certification as a Certified Specialist in Sports Dietetics. As the owner of the nutrition consulting business, Nutrition Success, Jackie counsels both athletes and non-athletes alike. She speaks on nutrition, health, wellness, and exercise in a variety of settings including clubs, expos, conferences, and the corporate environment. She maintains a blog that is dedicated to the promotion of health, wellness, and the education of endurance athletes at She is a contributor to Running Times Magazine with her monthly column “Fueling the Runner.” She has also been cited as a source in other popular magazines including Runner’s World, Women’s Running, and Shape.

In addition to her professional background Jackie is an accomplished runner. She competed in the 2008 and 2012 Olympic Team Trials in the marathon. She earned her 2012 Olympic Trials qualification as the winner of the 2010 Monumental Marathon with a personal best of 2:45:25. Jackie doesn’t limit her athletic endeavors to simply running. She can include summiting Mt. Rainier to her list of accomplishments. Although she is a member of PowerBar Team Elite, Personal Best Training, and the Athletic Annex Running Club, her favorite training partners are her two little boys.

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