Banana Bread Recovery Smoothie


Saturday’s training ride was pretty epic. A good group of us headed out under cloudy, but dry, skies—that was, until about 10 miles into the ride when it began to spit on us. By mile 15, it was a full on shower with temperatures dropping. It was messy. It was sloppy. When the rain did let up, the spray from the wheel in front showered me with road grime. My eyes were burning—from salt (sweat) or grit (road), I can’t be sure. Pulling was optimal to escape the spray, except this group was drilling at a speed I was only comfortable holding in their draft. My quads were on fire. My bike was filthy.

 It. Was. AWESOME!


Upon arrival home, I peeled off my socks and poured water out of my shoes. Examining myself in the mirror, I had a streak of (dirt? grease?) who-knows-what running from the tip of my nose to the bottom of my chin. I needed and wanted to get into a hot shower as soon as possible but I had to eat something first.

Enter the Shower Smoothie. The shower smoothie is more of an idea than an actual “thing”. It is, as expected, a recovery smoothie you drink in the shower to save time. The inspiration for this fabulous way of life comes from elite triathlete, Karin Langer. It was her post last fall, which may have been inspired by her interview with pro triathlete, Craig Alexander, that led me to think—“this is living!”

Whipped up in blender in no time and poured into a shower-safe container (I use a Shaker Bottle which has a lid making it a little more hygienic), you can start to recover immediately!



Banana Bread Recovery Smoothie

Serves one


1 c. plain coconut water
1 scoop protein powder (I don’t do dairy, so I go with egg protein)
1 frozen banana, cut into chunks
2 T. almond butter
Dash of cinnamon
Dash of freshly ground nutmeg


Blend all ingredients on high until combined. Top with cinnamon and freshly ground nutmeg (optional).


Clearly, everyone has their own favorite recovery food/drink/smoothie. As long as it has a good (2:1) ratio of protein to carbs (and with at least 10 grams of protein), and is consumed within 15-20 minutes post exercise, you will recover faster than if you had gone without.