The 5 Best Post-Workout Smoothie Recipes for Recovery & Muscle Gain


Check the 5 easy  post-workout smoothie recipes packed with protein and antioxidants  to speed up muscle recovery and weight loss. These healthy smoothies are our all time favorites.

These easy and healthy post-workout smoothie recipes are packed with protein to speed up muscle recovery and weight loss.

After a sweat-inducing workout there is no better way to rehydrate and replenish your system than with an amazing nutrient-packed smoothie. Good post-workout smoothies help you to recover by offering protein to build your muscle, carbs to restore energy levels, and antioxidants to support your system.

But what ingredients should you include? For the perfect post workout smoothie you need to make sure your drink is rich in protein and carbs. This can be achieved by using a basic foundation of green vegetables, combined with fruit, a source of protein like yogurt, and then a liquid. This will give your post-workout smoothie recipes the perfect balance.

Try drinking it within an hour after you finish exercising. This way you will get the most benefit and support your muscles to recover and build. Here is our top five post-workout smoothie recipes to try:

Cranberry and Beetroot Smoothie

This amazing combination includes cranberries, commonly referred to as a “super food” because they are full of antioxidants helping to boost your immune system. Beetroots are also fantastic for reducing any inflammation with your body as well as improving your blood circulation. This healthy smoothie will help to boost overall endurance. Kale is the secret ingredient in this smoothie. This green leafy miracle brings with it a wide variety of minerals and vitamins and helps boost your health by fighting cancer and heart disease.

Ingredients for one serving:

  • 1/2 cup cranberries, fresh or frozen
  • 1/2 beetroot
  • 1 cup kale leaves
  • 1/2 cucumber, peeled
  • 1 stalk celery
  • 1 cup Tofu
  • 1/2 cup orange juice
  • 2 teaspoons honey

Simply chop up all of the ingredients and add to a blender with ice. Blend until smooth, and serve immediately. Each serving contains around 330 calories.

Easy Berry Protein Smoothie

This smoothie combines the best of both worlds as the milk provides your body with much-need protein and carbs, while the banana also provides carbs along with potassium. These ingredients provide your muscles with much need fuel and energy.

Meanwhile, the berries add flavour but also provide your body with an essential hit of fibre and strong antioxidants to help support your immune system and fight disease, to keep you healthy.

Ingredients for one serving:

  • 1 scoop vanilla protein powder – I recommend Grass Fed Whey Protein from Focus Performance.
  • 8 ounces milk
  • 1/2 banana
  • 1/2 cup mixed berries

You can use a frozen banana and frozen berries if you prefer, or simply add ice to fresh ingredients for that extra cold taste. You can use low fat milk if you wish to – it’s a question of taste. With low fat milk, one serving would contain around 370 calories.

Tart Cherry Smoothie

Tart cherries have been proven to be beneficial after a workout. They help to reduce joint soreness and assist in repairing of muscles. They also contain melatonin which helps you to relax. This smoothie is a real post-workout treat for the body.

Importantly, turmeric is the secret ingredient in this berry delight.  Turmeric is renowned for its anti-inflammatory abilities, helping to ease those aching muscles. The blueberries add to the antioxidant properties of this particular smoothie recipe.

Ingredients for one serving:

  • 1 cup tart cherries, pitted
  • 1/2 cup tofu
  • 1 cup cherry juice, diluted
  • 1/2 cup of blueberries
  • 1/4 teaspoon turmeric
  • 2 teaspoons of honey
  • 1/2 cup pineapple chunks
  • 1/4 teaspoon ginger

You can use frozen cherries, berries and pineapple if desired, or simply add ice to the fresh ingredients. Add all ingredients into the blender and then serve when smooth. Make sure to pit cherries before blending. A single serving will provide around 320 calories.

Pumpkin Spice Smoothie

Pumpkin is great for protecting the body against any kind of cell damage (which happens during exercise routines) thanks to the high levels of vitamin A which it contains. The avocado in this smoothie is also great for reducing inflammation naturally, thanks to the high levels of mono-unsaturated fats it contains – perfect for a post workout pick-me-up.

Ingredients for one serving:

  • 1/2 tin pumpkin, frozen into cubes in an ice cube tray
  • 1/2 cup water
  • 1/4 avocado
  • 2 tablespoons ground flaxseed
  • 1 tablespoon maple syrup
  • 7 ounces Greek yogurt
  • 1/2 teaspoon pumpkin pie spice

As the pumpkin is frozen into cubes, there is no need to add ice to this recipe. Simply put all of the ingredients into the blender and blend until smooth. Then serve immediately. One serving contains almost 400 calories.

Spinach and Orange Smoothie

The orange, mango and carrots in this special smoothie recipe all contain carotenoids, which help to mend damaged cells in your body post workout. This smoothie is also rich in Vitamin C that supports your immune system.

The coconut water is perfect for rehydrating your system by replacing the electrolytes which your body lost during your workout.

Ingredients for one serving:

  • 2 cups spinach
  • 1/2 cup coconut water
  • 1/4 cup baby carrots
  • 1/4 cup orange juice
  • 2 peeled satsumas
  • 1 cup mango
  • 1/2 cup yogurt

You can use frozen mango if required or simply throw a handful of ice cubes into the mix before blending until smooth. Serve immediately. One serving contains around 360 calories.

With these post-workout smoothie recipes you can create your perfect dink providing hydration, refreshment and taste, as well as many beneficial nutrients, which will help to support your body to recover from the workout, build muscle and strengthen the immune system.


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