This smoothie is refreshing, filling, has just the right amount of sweetness, and covers all the bases needed after exercise:

fluids from apple and milk to replace those lost through sweat;

protein from milk and nut butter to heal muscles;

carbohydrates from apple and milk to boost your blood sugar and replenish the stored carbs your body may have burned through. (Tip: You’ll restock those stored carbs more efficiently if you refuel within 15-20 minutes of exercising.)

To get a rich, chocolate-shake consistency with this smoothie, start with cubes of frozen chocolate milk. Simply pour chocolate milk into an ice cube tray and freeze until firm, about 1-2 hours, then pop out the cubes and store them in a zip-top bag.

This recipe originally appeared on The Stem, an inspiring blog for cooking with fresh fruit, by Stemilt Growers. Read the full post here. Plus, for more smoothie information, don’t miss the 6 Steps to Create a Healthy Smoothie Recipe.