Chocolate PB Banana protein shake

Here's one of my favorite shakes to recover with after a long run or a hard workout. According to ehow.com: "Your muscles will gradually become sore after a workout if there is a lack of protein in your body . Eat protein within 30 minutes after you finish your workout. By making sure your muscles are properly replenished through protein, you will see better results through your workouts and be less sore." Another tidbit is protein in the form of food is more beneficial than just powders or supplements. That's why I like this shake I concocted...it's got both supplement for protein power and protein from whole foods too!

8 oz skim milk

1 tablespoon peanut butter (i use Trader Joe's natural)

1 scoop chocolate protein powder (I use Arbonne's: http://www.arbonne.com/products/weight_loss/figure8/program/proteinShake.asp)

1 small frozen banana (tip! freeze bananas with skin on when they start to get brown and yicky. when you are ready to use, rinse frozen banana under warm water. peel should come off easily)

combine the above ingredients in a blender. Enjoy 20 grams protein from scoop of protein powder, 4 grams protein from PB, 8 grams protein from milk and 1 gram from banana (total of 33 grams!!!). Also lots of potassium and natural sugars.