15 best post workout smoothies
After an intense workout, you need the right fuel to recover. A post-workout smoothie taken within 30-60 minutes of exercise helps muscle recovery and replenishes energy. We have 15 super smoothie recipes. They mix carbs and protein to feed your body when you’re not feeling hungry.
These smoothies help reduce muscle soreness and replace lost electrolytes. A study in 2021 found tart cherry juice lessens muscle pain after workouts. Watermelon aids in recovery with its L-citrulline content. A Greek yogurt smoothie packs about 20.5 grams of high-quality protein. Frozen wild blueberries bring antioxidants to fight oxidative stress.
Each healthy post workout smoothie has unique ingredients for health benefits. Tart cherry juice and chocolate milk are great for muscle healing. Coconut water is perfect for potassium needs after exercising. For vegan athletes, try tofu, hemp, or walnuts for protein. Also, cacao powder, banana, and almond butter make smoothies tasty and nutritious.
The recipes support muscle recovery and meet different goals. If you want to satisfy a sweet tooth or gain weight healthily, there is a recipe for you. Ingredients like MCT oil add quality fats, while others give you lasting fullness with fiber. These smoothies are a delicious way to stay hydrated after working out.
Discover 15 smoothie recipes with a variety of flavors and health perks. They’re rich in nutrients and simple to make. These smoothies will boost your post-workout recovery and help you reach your fitness aims.
Banana Peanut Butter Protein Smoothie
The banana peanut butter smoothie is a great way to refuel after exercising. It blends the tasty flavors of banana and peanut butter. This makes it a great choice for a protein-packed post workout smoothie. You can quickly make this creamy treat with just a few ingredients.
- Calories: 356
- Carbohydrates: 38g
- Protein: 24g
- Fat: 14g
- Saturated Fat: 3g
- Cholesterol: 11mg
- Sodium: 101mg
- Potassium: 711mg
- Fiber: 5g
- Sugar: 18g
- Vitamin A: 205IU
- Vitamin C: 8mg
- Calcium: 276mg
- Iron: 1mg
Here’s a simple recipe for this easy post workout smoothie idea:
- ⅓ cup of vanilla yogurt
- 3 tablespoons of peanut butter
- 1 banana
- ⅓ cup of skim milk (or almond milk)
- 2-4 ice cubes
Mix all ingredients until smooth. It takes less than 2 minutes to get a nutritious snack. Try adding chocolate sauce or chips for a sweet twist.
The creamy chocolate banana smoothie brings a comforting flavor, with a chocolate twist.
This banana peanut butter protein smoothie provides potassium from bananas and protein from peanut butter. It helps with muscle repair and energy replenishment. Choose natural peanut butter to cut down on added sugars.
You can keep this smoothie in the fridge for a day. Or freeze it for up to three months. Its 48 shares on Facebook show its popularity.
Berry Green Protein Power Smoothie
The Berry Green Protein Power Smoothie is great for after workouts. It mixes berries and greens, packed with antioxidants, for a tasty and healing drink. It helps muscles recover and brings back energy, making it perfect for fitness fans.
Berries add to the smoothie’s appeal with their low sugar and high antioxidants, which lessen muscle soreness. Frozen spinach adds magnesium for recovery and fiber for fullness. Peanut butter gives healthy fats, helping muscle repair and keeping blood sugar stable.
| Ingredient | Role |
|---|---|
| ½ cup frozen mixed berries | Provides antioxidants to reduce inflammation |
| 1 cup frozen spinach | Supplies magnesium for muscle recovery |
| 1 scoop protein powder | Assists in muscle tissue repair |
| 1 tbsp peanut butter | Adds healthy fats for muscle repair |
| ½ cup old fashioned rolled oats | Offers slow-digesting carbs for sustained energy |
| ⅓ cup – ½ cup milk of choice | Serves as the liquid base to blend all ingredients |
To prepare this yummy smoothie, just blend everything until it’s smooth. Adjust the milk to get the thickness you like. Adding things like granola or chia seeds makes it even better. This way, your smoothie is both nourishing and filling.
For the best experience, use a top-notch blender such as the NutriBullet Blender Combo or the BlendJet 2. These blenders mix your smoothie quickly and with ease. Enjoy this antioxidant-packed smoothie after exercising. It’s great for getting your muscles back in shape and your energy up.
Mango Coconut Protein Smoothie
Combining mango and coconut, this smoothie is perfect after a workout. It hydrates you and gives you protein for recovery. Enjoy the taste of the tropics with this recipe.
- 1 cup frozen mango chunks
- 1 cup unsweetened, plain coconut milk
- ½ cup baby spinach
- 2 heaping tablespoons plain protein powder
- 1 tablespoon coconut oil
- 2 teaspoons hemp seeds
Each serving gives you 25.5g of protein. It’s made from plants like vanilla protein powder, soy milk, and non-dairy yogurt. This makes it good for many diets.
The smoothie has the following per serving:
| Calories | 316.3 |
|---|---|
| Carbohydrates | 38g |
| Protein | 25.5g |
| Fat | 7.8g |
| Saturated Fat | 1.4g |
| Calcium | 549.5mg |
Make this tropical smoothie with plant-based items to suit different diets. It’s nutritious and refreshing. Enjoy it for an energy boost after working out!
Chocolate Banana Recovery Smoothie
For those who love chocolate, the chocolate banana smoothie is a tasty and healthy choice. It combines bananas and chocolate milk or cocoa powder. This makes it great for recovery after working out. It gives you quick carbs and protein.
Making the chocolate banana smoothie is easy and uses 5 plant-based items:
- 1 scoop of protein powder (140 calories, 3 grams of fat, 7 grams carbohydrates, 21 grams of protein,
- 1 banana (or use frozen strawberries or raspberries instead)
- 1 cup of chocolate milk or 1-2 tablespoons cocoa powder with plant-based milk
- 1 tablespoon of almond butter or another nut butter you like
- 1 tablespoon chia seeds
This smoothie tastes great and is also full of nutrition:
| Nutrient | Amount per serving |
|---|---|
| Calories | 606 |
| Total Fat | 15g |
| Saturated Fat | 9g |
| Carbohydrates | 126g |
| Fiber | 12g |
| Sugar | 64g |
| Protein | 3g |
This smoothie is free from gluten, dairy, and is vegan, so it’s good for many diets. Mix it for 30 to 60 seconds to get a smooth blend. Use frozen fruit instead of ice to avoid watering it down.
Prepare this smoothie ahead after your workout and keep it in the fridge for up to a day. For more fun smoothie ideas, check out our favorite Mango Pineapple Recovery Smoothie.
Tropical Pineapple Protein Smoothie
A tropical pineapple protein smoothie is a great way to recover after a workout. It tastes amazing and fills you with vital nutrients for muscle repair. Plus, it helps you stay hydrated.
In this recipe, we mix pineapple, Greek yogurt, and protein powder. This combo makes a smoothie that’s rich in protein and nutrients. It’s the perfect drink to enjoy post-workout.
- Pineapple boosts hydration and muscle recovery with its vitamin C and water.
- Banana, full of potassium, helps stop muscle cramps.
- Coconut Water rehydrates you with essential electrolytes like potassium and magnesium.
- Greek Yogurt supports muscle repair and bone health with protein and calcium.
- Whey Protein Powder increases the protein needed for muscle growth.
- Spinach is a good choice for vitamin K, supporting bones and blood health.
- Honey or Maple Syrup is great for refilling your energy stores with natural carbs.
This smoothie is famous for its health benefits. It has antioxidants from mango or pineapple and anti-inflammatory perks from turmeric and ginger. Hemp seeds add easily digestible protein and Omega-3 fatty acids.
Nutritional content per serving:
- Calories: 283kcal
- Carbohydrates: 43g
- Protein: 4g
- Fat: 3g
- Potassium: 1369mg
- Vitamin C: 173.7mg
- Calcium: 178mg
- Iron: 3.6mg
You can switch things up with coconut water or orange juice, and try vegan protein powders. For a thicker smoothie, use frozen mango and pineapple. Always drink it fresh to get the most nutrients. This pineapple smoothie is exactly what you need for refreshment and recovery post-workout.
Green Warrior Smoothie
The Green Warrior Smoothie is a top choice for health after working out. It mixes leafy greens like spinach or kale with proteins such as hemp seeds and tofu.
This smoothie is full of important vitamins and minerals. It helps with recovery and boosts your immune system. Here’s a detailed look at its main ingredients and their health benefits:
- Kale: Full of folate, vitamins C and K, calcium, iron, and beta-carotene. It helps balance hormones, fights inflammation, and has omega-3s.
- Grapefruit: Loaded with vitamin C and detoxifies the liver.
- Cucumber: Reduces water retention and supports a healthy gut. It’s packed with minerals, vitamins, and electrolytes.
- Celery: Great source of fiber and B vitamins, fights water retention.
- Apple: Provides fiber and vitamin C, helps stabilize blood sugar, aids digestion, and reduces inflammation.
- Algae Oil: Plant-based omega-3s beneficial for the brain, vision, and nerves.
- Virgin Coconut Oil: Has antiviral, antifungal, and antibacterial traits, plus MCTs that raise metabolism.
- Hulled Hemp Seeds: Complete protein, with a balanced ratio of omega 3-6-9, reducing inflammation and balancing hormones.
- Mango: High in vitamin C, fiber, and beta-carotene, with enzymes that help break down proteins.
The Green Warrior Smoothie is perfect for vegans and those who avoid dairy and gluten. Here’s a quick recipe guide:
| Ingredient | Amount |
|---|---|
| Spinach | 1 cup |
| Kale | 1 cup |
| Avocado | 1/2, pitted and peeled |
| Banana | 1, frozen |
| Hulled Hemp Seeds | 2 tbsp |
| Almond Milk | 1 cup |
| Ice Cubes | As needed for texture |
| Optional Toppings | Edible flowers, coconut flakes, chia seeds, fresh berries |
Making the Green Warrior Smoothie takes only 5 minutes. It’s a quick, tasty way to bounce back after exercising. With veggies and protein mixed in, this smoothie gives you about 17g of protein, setting it apart as a superb health choice post-workout.
Strawberry Oat Fueler Smoothie
The Strawberry Oat Fueler Smoothie tastes amazing and gives you the nutrition you need after working out. It mixes strawberries and oats, which everyone loves for an energy boost.
- Ingredients for the strawberry oat smoothie include fresh strawberries, oats, Greek yogurt, and almond milk. For a vegan option, swap Greek yogurt for plant-based yogurt.
- Preparation time: Only 5 minutes, great for quick nutrition on the go.
- Servings: Perfect for one but can be made for more.
This smoothie helps refill your energy, helps with muscle recovery, and has a good balance of carbs and proteins.
| Smoothie Option | Dietary Preferences | Total Time |
|---|---|---|
| Strawberry Oat Fueler Smoothie | Vegetarian, Vegan (with yogurt substitution) | 5 mins |
| Creamy Banana Strawberry Split Smoothie | Vegetarian, Nut-free | 5 mins |
| Razzy Blue Smoothie | Vegetarian, Nut-free | 5 mins |
| Matcha Coconut Smoothie | Vegetarian, Nut-free, Vegan | 5 mins |
If you want a quick, nutritious drink after working out, try the strawberry oat smoothie. Its blend of oats and strawberries makes it a delicious energy boosting smoothie.
Avocado Banana Boost Smoothie
The Avocado Banana Boost Smoothie is a fantastic addition to high protein smoothie recipes. It was introduced in 2013 to help increase healthy fat intake. This smoothie mixes avocado and banana for a power-packed, creamy delight. It’s not just tasty but also rich in potassium, ideal for energy replenishment after a workout.
Avocados are amazing for heart health because they have lots of monounsaturated fats and more potassium than bananas. A single avocado serving gives you 7 grams of fiber. This complements the antioxidants and folate in bananas. Plus, avocados can be frozen for six months, making them great for different smoothie recipes.
For this avocado smoothie, you’ll need avocado, banana, spinach, milk, vanilla extract, and sweetener (honey, maple syrup, or agave). You can add protein powder and perhaps chia or hemp seeds for extra nutrition and texture.
This potassium rich smoothie is not only nutritious but also great tasting:
| Nutrition Information | Per Serving |
|---|---|
| Calories | 363 kcal |
| Carbohydrates | 49g |
| Protein | 9g |
| Fat | 17g |
| Dietary Fiber | 8g |
| Sodium | 84mg |
| Potassium | 1037mg (20% daily value) |
| Sugar | 34g |
| Vitamin A | 1236IU |
| Vitamin C | 17mg |
| Calcium | 249mg |
| Iron | 1mg |
It only takes 5 minutes to prepare this smoothie, making it a quick way to get your post-workout nutrition. With 129 shares, it’s a favorite among health lovers. Enjoy its creamy, lush texture and nutrient-rich profile. This makes it a star in high protein smoothie recipes.
Blueberry Almond Delight Smoothie
Enjoying a blueberry almond smoothie is great after working out. It’s full of blueberries’ antioxidants and almonds’ protein. These help your muscles recover faster.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 195 kcal |
| Total Fat | 2g |
| Saturated Fat | 0g |
| Cholesterol | 5mg |
| Sodium | 67mg |
| Total Carbohydrates | 36g |
| Dietary Fiber | 4g |
| Sugars | 23g |
| Protein | 11g |
| Calcium | 15% |
| Iron | 6% |
| Potassium | 324mg |
It takes just 10 minutes to make this smoothie, and it makes two servings. It’s best when fresh to enjoy its full, refreshing taste. The blueberry almond smoothie is a great pick from the “Protein Smoothie Bible.” It’s nutritionally balanced and perfect after a workout.
Cinnamon Apple Smoothie
The apple cinnamon smoothie is your go-to for the cozy fall flavors. It’s not just tasty but also boosts your health. It’s filled with protein and easy-to-find ingredients, making it a quick snack after workouts.
This smoothie recipe uses apples, cinnamon, and pure maple syrup for perfect sweetness. The mix includes almond milk, Greek yogurt, and oats for creaminess. This mix makes a smoothie you’ll love.
One 20-ounce serving of this smoothie has 244 calories, 32g carbs, 20g protein, and 4g fat. Adding a scoop of vanilla protein powder, which uses coconut sugar, can increase its protein. This means no artificial sweeteners.
You can choose from almond, cashew, oat, or skim milk for this smoothie. Add toppings like cinnamon sugar or whipped cream to make it even tastier.
| Nutritional Information | Amount per Serving |
|---|---|
| Calories | 244 kcal |
| Carbohydrates | 32g |
| Protein | 20g |
| Fat | 4g |
It only takes 5 minutes to make this smoothie, perfect for a quick breakfast. Try different apples like fuji or gala to find the taste you like best. You can also add flax seeds or nut butters to suit your needs.
Enjoy the autumn season with this comforting and healthy apple cinnamon smoothie. It’s one of the best smoothie recipes for fall.
Orange Creamsicle Recovery Smoothie
Enjoy a tasty orange creamsicle smoothie that brings back childhood memories. It’s also a great way to refuel with protein after exercising. This special smoothie is made by Sally. It has a perfect 5-star rating from 3 reviews and 562 shares on social media.
Making this smoothie is super easy and takes only 5 minutes. It combines the flavors of an orange Julius and a creamsicle. It’s a unique treat in American cuisine. Here are the ingredients you need for a delicious balance:
- Frozen ripe banana
- Pure vanilla extract
- Orange juice
- Vanilla Greek yogurt
- An orange (with optional orange zest for extra zing)
This refreshing smoothie makes two servings. It’s packed with nutrients, perfect for a post-workout meal. Let’s look at what it offers nutritionally:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 436 |
| Total Fat | 8g |
| Saturated Fat | 5g |
| Cholesterol | 33mg |
| Sodium | 391mg |
| Carbohydrates | 67g |
| Fiber | 4g |
| Sugar | 25g |
| Protein | 27g |
This recipe scores big as a tasty and nutritional choice. It’s no surprise it’s among the top refreshing smoothie recipes.
Pineapple Spinach Smoothie
Try a pineapple spinach smoothie for a nutrient-rich post-workout drink. It’s famous for its refreshing taste. This smoothie is packed with nutrients needed for muscle recovery and overall health.
| Nutrient | Contents |
|---|---|
| Protein | 25g |
| Vitamin C | High content |
| Iron | Rich |
| Anti-inflammatory Enzymes | Bromelain |
| Potassium | High content |
This smoothie helps with digestion and muscle recovery. Frozen pineapple chunks add sweetness and antioxidants. Almond milk or Greek yogurt and coconut water add protein and natural electrolytes.
Spinach is the hidden star, giving a natural energy boost. Omega-3 fats from chia seeds provide sustained energy. Bananas add carbs, potassium, and fiber. Fresh ginger helps ease muscle soreness.
The smoothie’s collagen protein supports healthy skin, hair, gut, and joints.
Interested in making this at home? Here’s a simple recipe by Arianne Jones:
- 1 banana
- 1-inch piece of fresh ginger
- 2 handfuls of fresh baby spinach
- 1 cup frozen pineapple chunks
- 1/2 cup coconut water
- 1/2 cup almond milk (or plain Greek yogurt)
- 1 tablespoon chia seeds
Blend everything until smooth. Enjoy a tasty and beneficial pineapple spinach smoothie for recovery.
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Cherry Almond Protein Boost Smoothie
The cherry almond protein boost smoothie is a top pick after you exercise. It mixes sweet cherries and almonds, creating a nutrient-filled drink. It’s not just tasty but also packed with proteins for muscle repair and recovery.
Cherries bring antioxidants and fight inflammation, which makes this smoothie great for reducing swelling. Almonds add protein and fats that are good for the heart, speeding up recovery and fixing muscles.
This smoothie is both creamy and packed with nutrients, making it a great choice after working out. It has the following nutritional values:
| Ingredient | Nutrition Per Serving |
|---|---|
| Calories | 302 |
| Carbohydrates | 33.1g |
| Protein | 24.8g |
| Fat | 10.9g |
| Saturated Fat | 1g |
| Fiber | 6.1g |
| Sugar | 26.5g |
To make this smoothie, you need Montmorency tart cherries, dairy-free milk, protein powder, and nut butter. You can also add cacao powder if you like. Toppings like coconut flakes, chia seeds, and granola can make it even more enjoyable.
If you’re looking for a high protein smoothie, the cherry almond smoothie is perfect. It’s easy to make vegan, gluten-free, dairy-free, and even sugar-free. You can whip it up in just 10 minutes, making it perfect for a busy schedule.
Coconut Berry Refresher Smoothie
The Coconut Berry Refresher Smoothie is perfect after a workout on hot days. It mixes hydrating coconut water with antioxidant-rich mixed berries. This makes it great for recovery, rehydration, and it tastes amazing.
This coconut berry smoothie recipe makes two big, 16-ounce smoothies or four smaller, 8-ounce ones. Each serving has 390 calories, 59.6g of carbs, 5.3g of protein, and 14.7g of fat. The main ingredients are So Delicious® Unsweetened Coconutmilk Yogurt Alternative, coconut water, frozen berries like blueberries, strawberries, raspberries, blackberries, a banana, ground cinnamon, and goji berries.
Berries, including goji berries, are known for their antioxidants. Bananas and coconut water are full of potassium, important for after a workout. Goji berries also add extra nutrition value.
So Delicious® Unsweetened Coconutmilk Yogurt Alternative is a great dairy-free choice. It’s part of Danone North America, a Certified B Corporation®, focusing on sustainability and health.
For moderate workouts under an hour, water is the main way to stay hydrated. But for longer, intense workouts, you need to add electrolytes and carbs. Coconut water, with a pinch of sea salt, is great for this. It has fewer carbs and calories than sports drinks, but is rich in potassium, magnesium, phosphorus, and calcium.
For long and hard exercises, make a sports drink with 3 cups of coconut water, 1/4 tsp sea salt, 1/2 cup orange juice, and 1 tablespoon honey. Drink a recovery smoothie like this coconut berry smoothie within 30 to 60 minutes after working out. It helps with muscle repair and recovery. Liquid nutrients are easier for your body to absorb after exercise.
Pro tennis player John Isner used coconut water and sea salt during the longest tennis match ever. He added protein powder for recovery.
Kiwi Banana Protein Smoothie
The Kiwi Banana Protein Smoothie mixes tropical flavors with a strong protein hit for post-workout recovery. It blends sweet kiwis with creamy bananas, making it refreshing and nutrient-rich. This smoothie is packed with vitamin C and potassium, crucial for muscle repair and boosting energy.
To make this tasty kiwi banana smoothie, gather 1 ½ cups of milk (dairy or dairy-free), ½ cup of ice, 2 bananas, 2 kiwis, 2 tablespoons of honey, 1-2 scoops of protein powder (plain or vanilla), and 1 teaspoon of chia seeds. Chia seeds boost the fiber content and add a nice crunch. If you want more flavors, try adding strawberries, pineapple, hemp hearts, or a sprinkle of cinnamon.
It only takes about 3 minutes to blend all the ingredients until smooth. The recipe makes 2 servings, each with about 360 calories, 8g of fat, 38g of carbs, 7g of fiber, 20g of sugar, and 20g of protein. Such smoothies are a delicious way to get your daily nutrients without compromising on taste.
For a perfect smoothie, add liquids first to prevent blender jams. Adjust the ice based on whether your other ingredients are frozen. Sweeten with honey, agave, or maple syrup as you like. Choose ripe kiwis and bananas for the best sweetness and creaminess. These superfoods make the Kiwi Banana Protein Smoothie great for recovery after exercising.