Post-Swim Recovery Hot Chocolate

Why This Recipe Works for Athletes

Cold water swimming — whether in the pool or open water — depletes your core temperature and glycogen stores. This protein-rich hot chocolate warms you up fast while delivering the carbs and protein your muscles need to start recovering. It tastes like a treat but works like a recovery drink, making it the perfect post-swim reward during the cooler months.

Ingredients

• 300ml whole milk (or oat milk for a dairy-free option)
• 2 tbsp cocoa powder
• 1 scoop (25g) chocolate whey protein powder
• 1 tbsp honey or maple syrup
• Pinch of sea salt
• Pinch of cinnamon (optional)

Instructions

1. Heat the milk in a small saucepan over medium heat until steaming but not boiling.
2. Whisk in the cocoa powder and sea salt until fully dissolved with no lumps.
3. Remove from heat and let it cool for 1-2 minutes (this prevents the protein powder from clumping).
4. Whisk in the protein powder and honey until smooth.
5. Pour into a mug, dust with cinnamon if using, and drink while warm.

Nutrition Notes

Each serving provides approximately 320 calories, 30g carbohydrates, 28g protein and 10g fat. The 3:1 carb-to-protein ratio is close to the optimal recovery window ratio. Drink within 30 minutes of finishing your swim for maximum benefit. For extra calories after a long open water session, add a tablespoon of peanut butter before blending. Swap honey for maple syrup if you prefer a vegan option with oat milk.

Prep time: 5 minutes | Servings: 1