A delicious and nutritious smoothie can really hit the spot after a hard run or bike ride with Vingo. And as long as you use the right ingredients, it can enhance your muscles’ recovery and help you prepare for the next sweat session.
To help your body recover and repair itself after your workouts, we’ve compiled a list of five of the best post-workout smoothie recipes just for you! We’ve also included some extra information to help you create healthy and tasty post-workout smoothies in a pinch.
Are smoothies good for post-workout recovery?
Yes, smoothies are an excellent post-workout option. After a tough workout, your body needs protein to rebuild muscle, and a smoothie is a fast, easy, and yummy option. A post-workout smoothie can also help restore your body’s glycogen stores, which it uses when you exercise.
Whenever possible, it’s best to reach for a smoothie within two to three hours after finishing your workout.1 That way, the macronutrients, water, and protein can get to work and help your body recover right away.
What should I put in a post-workout smoothie?
There are many ways to create a delicious and healthy post-workout smoothie; the options are almost dizzying! If you’re willing to get a little brave in the kitchen, you can play around with ingredients and different post-workout smoothie recipes to create your own unique go-to smoothie to slurp down after your daily workout.
Thankfully, if you’re not a professional athlete and you generally eat a healthy diet, you don’t have to stress too much about what you put into your post-workout smoothie. However, for those just getting started, it’s best to maintain a combination of protein and carbohydrates in each smoothie for the best results.
Examples of excellent carb options for post-workout smoothie recipes are:
- Rolled oats
Great sources of protein for post-workout smoothie recipes are:
- Your favorite protein powder
- Plain yogurt
- Nut butter
- Hemp seeds
- Flax seeds
- Chia seeds
The exact amount of protein and carb content you should aim for in each smoothie will depend on your goals. Working with a nutritionist may help you identify healthy ratios for your age, body type, and physical activity level.
What are the best post-workout smoothie recipes?
If you’re looking for inspiration or just a simple smoothie recipe that you’ll enjoy while reaping the nutritional benefits, here are five of our favorites.
1. Chocolate-covered strawberry dessert smoothie
This delightful and flavorful smoothie is an obvious go-to choice after any hard run or biking session for those who enjoy indulging in sweets at any time of the day. Simply combine the following ingredients in your blender and enjoy! It’s packed with healthy antioxidants and tastes like dessert!
- ½ cup of milk or milk alternative
- ½ cup of frozen strawberries
- 1 date
- 1 ½ cups of baby spinach
- 1 scoop of your favorite chocolate protein powder
- ½ avocado
2. Spinach protein smoothie
This spinach smoothie packs a powerful punch, with a host of vitamins and minerals from the spinach and a hit of protein to help your muscles repair themselves after a long run or bike ride. In addition to the ingredients listed below, you might also throw some kale, other fruits, or vegetables into the mix.
- 1 scoop of your favorite protein powder
- ½ cup of spinach
- 6 ounces of milk or milk alternative
- ¼ banana
- 1 tablespoon of nut butter
- A handful of ice
3. Mango pineapple smoothie
If you prefer tropical, fresh flavors, this one’s for you! The orange juice, pineapple, and mango mix is irresistible and offers a refreshing way to cool down and refuel your body post-workout. Plus, the yogurt and milk make it a creamy treat! The simple ingredients include:
- ¾ cup of fresh or frozen mango
- 1 cup of frozen pineapple
- ½ cup of coconut-flavored nonfat Greek yogurt
- ½ cup of orange juice
- ½ cup of 1% milk
4. Chocolate cake batter smoothie
This rich and chocolatey post-workout smoothie is simply decadent. But since it’s loaded with protein, magnesium, and iron, that should be all the motivation you need to add it to your daily workout routine, right? Just toss the following ingredients into your blender, mix for about 30 seconds or until smooth, and enjoy a mouthwatering treat.
- 1 cup of milk or milk alternative
- 1 tablespoon of raw cacao powder
- ¼ cup of rolled oats
- 1 tablespoon of peanut butter
- 1 medium-sized frozen banana
- 1 tablespoon of chia seeds
- 1 scoop of your favorite chocolate protein powder
- A few ice cubes
5. Frozen mixed berry smoothie
You can’t go wrong with a frozen fruit smoothie. Berries have so many nutritional benefits, and since they have a low glycemic index, they won’t spike your blood sugar. For a boost of fiber, vitamins, and minerals, mix these ingredients in your blender and slurp down a superfood smoothie you’ll want to re-make again and again post-workout. Just a tip: We prefer frozen berries because they produce a thicker-textured smoothie. However, if you use fresh berries, throw in a few ice cubes for a similar result.
- ½ cup of frozen or fresh blueberries
- ½ cup of frozen or fresh mixed berries
- ½ of a frozen banana
- ½ pear
- ¼ cup of unsweetened almond milk
Key Takeaways:Crafting a delicious and nutritious post-workout smoothie isn’t as complicated as you might think. Most experts say consuming it within 2 to 3 hours after your workout is best, but as long as you have a balanced mixture of protein and carbohydrates, you can be as creative as you want with the ingredients and reap the positive benefits for enhanced recovery.
- Kerksick, C. M., Arent, S. M., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D. S., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2008). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 5(1). https://doi.org/10.1186/1550-2783-5-17