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10 Perfect Post Workout Smoothies For Recovery

    post workout smoothies

    You have just finished your workout. And you are tired as hell. You are proud of yourself that you are again over another hard training. But you feel, you need something to get rid of that tiredness and to heal your body. A good post workout smoothie will help!

    A well-made smoothie after working out refills you. It gives you do protein for your muscles to recover and grow. Vitamins and minerals that fight against the cell damage and the inflammation you get because of the hard work. And the carbohydrates to get your energy back.

    Have one in 30-60 minutes after finishing your exercise and you will feel reborn.

    What you need  for making a good post workout smoothie?

    A blender and things that hold the beneficial nutrients. It is not a science.

    To get the protein you can use protein powder, but personally, I prefer natural ingredients such as yogurt, tofu or peanut butter that has healthy fatty acids as well.

    To get the carbs, minerals and vitamins, just use any fruits or veggies you prefer.

    And as a liquid water will do, but to add an extra boost to your drink you can use coconut water, homemade juice or almond milk. That’s it!

    You can try various ingredients to prepare your healthy after workout smoothies. Or, you can try one of the post workout shake recipes below.

    1. The Ultimate Post-Workout Smoothie


    3/4 cup raw coconut water
    1/2 cup fresh pineapple
    1 small or 1/2 cup frozen banana
    1/2 cup frozen blueberries
    1/2 cup spinach
    1 scoop raw vegan protein optional
    1 teaspoon maca powder optional, for energy
    1/2 teaspoon cinnamon
    1/4 cup cooked quinoa (optional for more protein)

    For the preparation guide, follow the recipe at: Simplyquinoa

    2. Berry Orange Creamsicle Smoothie


    1 medium banana, frozen
    1 cup of blueberries
    1 medium orange, peeled and chopped into pieces
    ¼ cup rolled oats
    ⅓ cup low-fat Greek yoghurt

    For the preparation guide, follow the recipe at: Kaylaitsines

    3. Tropical Green Machine


    1 cup coconut water
    ½ cup baby spinach
    1 medium banana, frozen
    ¾ cup frozen mango, diced
    1 tsp spirulina
    1 tbsp chia seeds

    For the preparation guide, follow the recipe at: Kaylaitsines

    4. Chocolate Dream Smoothie


    1 cup milk of choice
    1 tbsp raw cacao powder
    ¼ cup rolled oats
    1 tbsp peanut butter
    1 medium banana, frozen
    1 tbsp chia seeds
    1 scoop chocolate whey protein powder (optional)
    1-3 ice cubes

    For the preparation guide, follow the recipe at: Aaptiv

    5. Zucchini Bread Smoothie


    1 banana, frozen
    1/2 cup packed fresh baby spinach
    1/4 cup unsweetened almond milk
    1 tablespoon almond butter
    1 teaspoon pure maple syrup
    1/8 teaspoon ground cinnamon
    1/2 zucchini, chopped
    1/2 cup ice cubes

    For the preparation guide, follow the recipe at: Food Network

    6. Sunshine Smoothie


    1 frozen ripe banana, previously peeled & sliced
    1/4 cup orange juice
    2 oranges, peeled and sliced*
    1 cup frozen mango chunks*
    1/2 cup frozen or fresh pineapple chunks

    For the preparation guide, follow the recipe at: Sally’s Baking Addiction

    7. Healthy Strawberry Kiwi Smoothie


    3 kiwi, peeled
    1 medium banana, peeled
    1/3 cup Greek yogurt (vanilla or plain)
    1 cup raw baby spinach
    1 cup milk (almond, coconut, cow, you pick)

    For the preparation guide, follow the recipe at: Bless this Mess Please

    8. Chocolate Berry Green Protein Smoothie


    1 cup frozen mixed berries (mine had raspberries, blackberries, and blueberries)
    1/2 cup non fat plain greek yogurt
    1 scoop chocolate protein powder I used SunWarrior
    1/2 cup unsweetened almond milk
    2 cups packed baby spinach
    ice cubes optional

    For the preparation guide, follow the recipe at: Show Me the Yummy

    9. Dark Chocolate Raspberry Vegan Protein Shake


    2 large ripe bananas, frozen
    60 grams (1/2 cup) frozen raspberries
    3 tablespoons nut butter
    40 grams (1/4 cup) hemp hearts
    3 tablespoons ground flax
    2 tablespoons chia seeds
    3 tablespoons raw cacao powder
    2 soft dates (optional)
    180 ml (1 1/2 cups) oat milk

    For the preparation guide, follow the recipe at: Occasionally Eggs

    10. Double Chocolate Blue Berry Protein Smoothie


    1/2 cup fresh or frozen blueberries
    1/2 cup coconut or almond milk
    1/2 cup of fresh spinach
    1 scoop chocolate protein powder
    1 tablespoon chia seeds
    1 tablespoon cocoa nibs
    Dash of cinnamon
    Ice if using fresh blueberries

    For the preparation guide, follow the recipe at: A Healthy Life for Me

    Did you like these healthy post workout smoothie recipes? Share with your friends!



    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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