This healthy and creamy chocolate mint “nice” cream is easy to make and packed with post-workout nutrition. Bananas, plant-based protein powder, and almond butter are all great for recovery. These nutrients all come together for a quick and healthy post-workout treat!
How Do These Nice Cream Ingredients Help You Recover?
Bananas
Help Reduce Inflammation – Bananas contain dopamine and polyphenols along with carbohydrates. The combination of these nutrients is thought to help reduce excess inflammation.
Use Protein More Efficiently – If you are eating protein and carbohydrates in combination, the carbohydrates in the bananas help absorb and utilize protein more efficiently.
Restore Muscle Glycogen – When you eat carb-rich foods post-workout, you release insulin. That insulin helps you move sugar into your blood cells where it’s stored as glycogen. That glycogen is what is used and broken down during an intense workout or long run and needs to be restored.
For the most part, you can refuel your glycogen for the next workout by eating carbs any time of day. However, if you’re training and know you’re hitting another hard workout within 24 hours, you can benefit from having carbs immediately post-workout. This speeds the rate of glycogen formation so you can have enough fuel for tomorrow’s workout.
Plant-Based Protein
In a nutshell, your body is trying to restore glycogen and repair and restore muscle. We’ve talked about the carbs needed to absorb the protein, now we need the protein. The protein consumed gives your body the amino acids it needs to rebuild the protein lost during exercise.
The general recommendation is to consume .14-.23 grams of protein per pound of body weight as soon as possible post-workout. For example, that’s a scoop of plant-based protein in your morning smoothie post-run. While I’m a fan of eating real food, I have plant-based protein powder on hand to get my post-workout protein in my body as quickly as possible.
Also, keep in mind the ratio of protein to carbs consumed post-workout can depend on the workout. I’m a runner and currently training for a marathon. What I consume for carbs post-workout is going to be very different than what I consume after yoga or weights.
Here’s a great list of plant-based protein powders:
Orgain Organic Plant-Based Protein Powder
2 scoops = 150 calories, 21 grams protein, 15 grams carbohydrates, 4 grams of fat, 2 grams fiber and zero sugar (stevia used).
Vega Sport Plant-Based Protein Powder
1 scoop = 160 calories, 30 grams protein, 6 grams carbohydrates, 3 grams of fat, 2 grams of fiber and zero sugar (stevia used).
1 rounded scoop = 130 calories, 22 grams protein, 16 grams of carbohydrates, 2.5 grams of fat, 6 grams of fiber, and 1 gram of sugar (monk fruit used). I love how clean this one is, it’s certified gluten-free and uses a recyclable container. Plus, the protein/carb ratio in No Cow works for my post-workout running where I need a little higher carb to protein ratio than I’d get with the Vega.
Almond Milk
I can’t finish this without giving almond milk a little love. Although there isn’t much almond milk in this recipe, it’s a good excuse to talk about it for a minute. Almond milk is great for replenishing depleted glycogen stores post-workout because of the protein and magnesium content. The magnesium helps relax stiff and sore muscles.
In addition, almond milk is rich in calcium which any plant-based runner needs to keep the bones healthy and strong.
1 cup of vanilla Califia almond milk has approximately 60 calories, 1 gram of protein, 6 grams of carbohydrates, 3.5 grams of fat, 3-5 grams of sugar and a whopping 429 mg of calcium (move over milk!). This is so much better for you, the environment, and the cows!
Here are some other great post-workout snacks and smoothies:
Post-Workout Strawberry Acai Smoothie Bowl
5 Minute Energy-Boosting Smoothie
Anti-Inflammatory Superfoods Smoothie
Post-Workout Chocolate & Creamy Mint "Nice" Cream
Try this healthy chocolate mint protein-packed nice cream post-workout to refuel from a long run or hard workout.
Ingredients
- 6 bananas (overripe then frozen)
- 3-4 tbsp almond milk
- 2 tbsp chocolate plant-based protein powder
- 1 tsp mint extract
- 1 bar dark chocolate with mint (broken in pieces) or mini vegan chocolate chips.
Instructions
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Add the bananas to the food processor or blender and pulse until smooth.
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Add the remaining ingredients and blend until completely smooth.
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Spread into a bread pan and sprinkle the broken chocolate pieces or chocolate chips on top or serve immediately and sprinkle individual servings with chocolate pieces.
