Post Run Chocolate Berry Glycogen Recovery Smoothie
A light, easily digestible recovery smoothie packed with plant protein and natural fruit carbohydrates to replenish glycogen after your long run. Creamy unsweetened soy milk blends with rich chocolate protein, antioxidant berries, and chia seeds without any added sugar.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Holly + Lila
Holly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Measure 1
- 01
Measure 1
Measure 1.5 cups (360ml) of cold unsweetened soy milk and pour it into a high-speed blender container to ensure smooth processing.
Tap card to mark done - 02
Add 1 scoop (30g) of chocolate plant-based…
Add 1 scoop (30g) of chocolate plant-based protein powder, 1 medium banana, 0.5 cup (75g) of frozen mixed berries, and 1 tablespoon (12g) of chia seeds directly into the liquid.
Tap card to mark done - 03
Secure the lid on the blender and…
Secure the lid on the blender and process on high speed for 45 to 60 seconds until the mixture is completely homogeneous with no seed specks remaining.
Look for: the mixture is completely homogeneous with no seed specks remaining
Tap card to mark done - 04
Pour the smoothie into a chilled glass…
Pour the smoothie into a chilled glass or insulated shaker cup and drink immediately within 30 to 45 minutes after completing your run for optimal recovery.
Allow: 30 to 45 minutes
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