First, cut up 1 banana and blend it with some (1/2 cup-ish) milk. I would recommend cutting up a few banana's and freezing them then just measuring out some when you're about to make a smoothie--this will make the smoothie cold rather than room temperature.
Once the banana is blended add about a tablespoon of cocoa, half a scoop of vanilla protein powder, and about a tablespoon of peanut butter.
Depending on what kind of protein powder and peanut butter you use this smoothie will come out to about 290 calories.
Blend it up and there ya go!
Here's my thoughts on the nutritional side of this smoothie.
I feel like this is a great post-workout smoothie. The banana will help replace electrolytes. The milk, protein powder, and peanut butter are full of protein which will speed up muscle recovery. Also, cocoa speeds up metabolism! Despite the banana being some great carbs, I don't think it would be great for pre-workout. The fat in the peanut butter will stay in your stomach for a long time which could make you sick during your workout, but that's your call.
If you're trying to lose weight this probably shouldn't be your first choice of smoothie because bananas are high in carbs and peanut butter has quite a bit of fat. Of course if you are about to run to Wal-Mart for some Ben & Jerry's because you just have to have some chocolate--by all means whip out this smoothie. Also, just a tip, if you pre-freeze your banana you could easily cut this recipe in half making it about 140 calories.
Enjoy!
Em
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