Cocoa Post Workout Recovery Drink


I am not a big believer in supplements, protein powders and bars, thinking that most anything you need, you can get from proper nutrition. I resort to recovery drinks and an occasional protein bar, if I really don’t have the time to have something real. And since many of  y clients always ask me what to take, and what to do, I decided to share this post workout recovery drink with you. Can you add a scoop of protein powder? If you like, sure. But the mainstay of this is the D-Ribose. Ribose is a special carbohydrate that is used in the body for energy production in the cells as it plays a critical role in the production of adenosine triphosphate (ATP). ATP is the energy unit that fuels our cells and bodies. It  provides energy needed for short burst of power movements during physical activity, is needed to help our muscles squeeze, heart pump, brains think and countless actions that we don’t consciously control.

Ribose provides a raw material to facilitate ATP production. Many doctors believe that at least part of the problem with chronic illnesses, such as fibromyalgia and chronic fatigue, is a lack of energy production to keep the organs, like the muscles and brain, happy. If the muscles have adequate energy available = less stiffness and cramping. This is similar to having enough money in the bank. If the money is gone, and the roof springs a major leak, no funds are available to fix it. In the end, the whole house is affected. Similarly, if the muscles are undernourished and energy production is down, the muscles will tighten, causing pain. Tight muscles can often pinch nerves, causing greater pain and starting a vicious cycle. One of the main goals of ribose supplementation is to improve symptoms by aiding energy production.

As I said, I generally don’t supplement, but after an extra hard workout, with a full day still ahead of me, I might help myself out a bit by having one of these!


  • 1 cup milk (almond milk is fine, if you are vegan)
  • 1/2 tsp D-Ribose powder
  • 1 tbsp almond butter
  • 1 tsp cocoa powder
  • (optional 2 tsp chia seed, for added protein and fiber, but will turn this in to bubble tea)


Put everything (except chia seed) into a blender or shaker and mix well. Add chia seed, if using and enjoy!

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4 Replies to “Cocoa Post Workout Recovery Drink”

  1. Wow 🙂 Pretty much the same ingredients I put in my post-workout meal. I use kefir, almonds, raw organic cocoa, chia seeds and beeswax and maybe a couple of dry fruits if I have some.

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