My Favourite Workout Recovery Drink: Chocolate Soya Milk with a Protein Boost

Kayleigh Webster
Jul 14
3 min read

There’s something undeniably comforting about chocolate milk after a tough run. For me, it ticks every box: it’s delicious, easy to digest, and—most importantly—effective. But as someone who doesn’t have dairy, I’ve landed on a plant-based twist that works: chocolate soya milk with cacao powder and a scoop of protein.

This is my go-to recovery drink after long runs, hill sessions, or any big training effort. It’s quick to make, packed with what your muscles actually need, and doesn’t break the bank.

Why Chocolate Milk Works

The magic of chocolate milk lies in its carbohydrate-to-protein ratio, typically around 3:1 or 4:1. After a workout—especially a long or intense one—your muscles are crying out for two things: carbohydrates to replenish glycogen, and protein to rebuild tissue and reduce muscle breakdown.

This is where the chocolate soya version shines:

Soya milk: One of the only plant milks with a complete amino acid profile and a decent protein content (~7g per cup).
Cacao powder: Less processed than cocoa, rich in antioxidants like flavonoids, and adds that intense chocolatey hit.
Pea protein or plant-based blend: Optional, but a great way to bump up the leucine content (more on that below).

Why Protein—And Leucine—Matters for Endurance Athletes

It’s easy to fall into the trap of thinking protein is just for gym bros and bodybuilders. But as endurance athletes, our muscles take a battering. Regular long sessions, back-to-back runs, or tough blocks of training can lead to micro-tears in muscle fibres and elevated cortisol levels. Protein—especially the amino acid leucine—helps reverse this.

Leucine is one of the three branched-chain amino acids (BCAAs), but it’s the one most directly involved in stimulating muscle protein synthesis—essentially switching on the recovery process.

How much protein do you need after a workout?

General guideline: 20–30g of high-quality protein
Leucine target: ~2.5g per serving

Most studies agree that 20g is enough for most athletes, but older runners or those training at very high volumes may benefit from 30g. The key is including enough leucine within that—something animal-based proteins like whey naturally provide in higher doses. If you’re plant-based, you’ll need to be more intentional.

What’s In My Recovery Drink

Here’s my usual post-run mix. I’ll throw this together within 30–60 minutes after a session, ideally alongside a proper meal if I can.

Chocolate milk recovery drink recipe card. Two glasses of chocolate milk with striped straws, wooden tray, gray background. Text details ingredients and method.

🍫 Chocolate Soya Protein Shake (Plant-Based)

Ingredients:

300ml unsweetened soya milk (about 10g protein)
1 tbsp raw cacao powder (antioxidants + flavour)
1 frozen banana (carbs + creaminess)
1 tbsp maple syrup or honey (fast carbs)
1 scoop unflavoured or chocolate pea protein (20g protein, ~2.5g leucine)
Pinch of sea salt (electrolyte top-up)
Optional: cinnamon, maca powder, or a shot of espresso

Instructions:

Blend until smooth. Pour into your favourite glass or shaker. Sip, savour, smile.

Why Soya and Pea Protein?

Unlike almond, oat, or rice milk, soya milk naturally contains more protein and all nine essential amino acids. Paired with pea protein, which is rich in leucine, it becomes a formidable duo.

Plus, this combo is:

Gut-friendly (no lactose or weird gums)
Satiating without being heavy
Planet-friendly with a low environmental impact

When and How Often Should You Take It?

I have this drink after key sessions—anything over an hour, anything high intensity, or anything that leaves me feeling depleted. On easy days or short runs, I prioritise whole foods but might still use this shake to keep fuelling optimal.

Top tip: If you know you won’t be home for a while, pre-mix the dry ingredients in a shaker and add soya milk when you’re ready. Or pop a ready-to-drink version in your drop bag for ultras or long training days.

Recovery Isn’t Just a Window—It’s a Habit

We’ve moved past the idea of a rigid “anabolic window,” but getting protein and carbs in soon after a workout still supports faster recovery.

For endurance athletes, small, consistent recovery habits compound over time. This simple drink is one of mine—and I genuinely look forward to it.

Final Thoughts

Recovery nutrition doesn’t have to be expensive, flashy, or complicated. Sometimes the best choice is the one that feels good, works well, and becomes part of your rhythm.

If you’re experimenting with plant-based recovery, give this chocolate soya shake a go—and don’t forget to prioritise leucine-rich protein, whatever your dietary preference.