There are many variations on this and I have tried many different kinds of post-run drinks. For my first marathon I drank muscle milk only after my long runs, as it was pricey for me, but you for sure need some kind of a post-run/protein drink/food after intense workouts especially if you are doing them regularly. When I trained for my second marathon I bought a chocolate protien powder mix from the store and just mixed it with milk, until my sister showed me how to turn it into a much better shake! So here is the shake that she showed me:
Post-Workout Carb/Protein Shake:
Put a bunch of ice in your blender (like 1/4-1/2 full--depending on how much you want to make), add milk to just cover the ice, add 1/2 cup (more or less depending on amount you are making) of dry/uncooked oatmeal, a banana, and 1-2 scoops chocolate flavored whey protein, muscle milk, or whatever protein drink powder you have. I sometimes throw in a chocolate powder breakfast drink as well. It will help you feel GREAT after working out in the morning!
But now I am training for my third marathon and I have my own little favorite drink that doesn't include the carbs (oatmeal) and has spinach and peanut butter instead. I know it sounds gross to add spinach in there, but seriously, it is yummy (well maybe not the first time you have it, because I remember thinking it was weird the first time I had it, but now I LOVE it and I look forward to making my post-run shake)! I also have a personal blender now (like a magic bullet, but it's call Bella and Jon got it for me for Christmas last year at Kohls on a great sale-and I would have to say that it has been the best and most used present ever! I use it many, many, many times every week, sometimes even a couple times/day! I use it to whip up a few eggs for certain recipes, to blend beans to smooth, chip dipping perfection, for personal smoothies, and of course mostly for my post-run shake-unfortunately I think the motor is getting tired and sometimes it is sounding not so good when I blend, but that little motor has given daily and done itself proud, sorry for the tangent).
Post-Workout Protein/Spinach Shake:
1 banana (1/2 of a banana if it is huge)-I add a frozen banana (I prefer them frozen as it adds to the creaminess of the shake-I always buy 2 or 3 bunches of bananas at Costco and then I just stick 1-2 bunches in the freezer when they are perfectly ripe. Then I pull out the frozen banana, run it under water for a few seconds, set it on the counter while I get out my blender cup and add a handfull of spinach. (I also often use frozen spinach, and by that I mean spinach that I froze straight out of the huge bag I buy at Costco-which when I buy, I freeze about 1/4-1/2 of it in small portions, ready for smoothies or shakes). Then the banana has iced over and at that point I am able to cut it in half, then slice through the peel on both sides of each half and the skin is frozen enough that it pretty much pulls right off. I cut it into 1/2 slices into my little blender cup. Then I add milk pretty much to cover the banana and spinach. I add 1/2-1 scoop of protein powder depending on how intense my workout was, a large spoonful or 2 of ground flax, a tsp of honey, a large spoonful of peanut butter (probably 1-2 TBLS), and because I like more than a hint of chocolate in my shakes, I also add about a tsp of cocoa powder. Than I add a handfull of ice. I blend it up and drink it-YUMMY YUM YUM!
Kid Option: If I am making this for kids, I skip the protein powder, add more honey and cocoa powder and possibly peanut butter. My kids love it for a quick breakfast or lunch.
