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Post Workout Smoothie

by Capri Lilly

A Post Workout Smoothie is a delicious way to refuel your body after physical activity. This energy-boosting, muscle-building, nourishing smoothie is full of essential vitamins, protein, and fiber. This quick and easy drink is blended to a silky smooth consistency in less than 5 minutes. (This recipe is dairy-free, gluten-free, and vegan.)

If you’re searching for more post-workout recipes try our Easy Protein Cookies, Spirulina Protein Smoothie, and the Protein Packed Acai Bowl next!

glass of post workout smoothie

If you’ve ever finished exercising and felt drained or starved, this post-workout smoothie recipe is for you! What you consume after a workout is just as vital to your health as the activity itself. And while it’s tempting to grab a donut or gobble up a big meal, it’s not what your body needs.

The proper meal can have you ready to conquer the rest of your day! This is the best post-workout smoothie to refuel and re-energize.

Reasons This Post Workout Smoothie Recipe Works

  • Super Nutritious. It’s full of good-for-you ingredients that will replenish your body after a workout and help you recover faster.
  • A Delicious Meal Replacement. This well-balanced beverage contains all the components of a healthy meal.
  • Quick & Easy. This is perfect for when you’re low on energy or on the go. Simply combine the ingredients and blend until smooth!
  • Totally Customizable. This smoothie is great for any diet type and each ingredient can be swapped with something that suits your taste and needs.
close up view of post workout smoothie

What is a Post Workout Meal?

A post-workout meal aids in muscle recovery and replenishes glycogen stores (deposits of carbohydrates). They are essential for muscle revival and growth. A “meal” doesn’t have to be a salad; it can also be a snack, a bowl, or even a smoothie! The key components of a post workout meal are fruits, veggies, protein, complex carbohydrates, and good fats.

Are smoothies good for post workout?

While working out, the proteins in the muscle get broken down and your glycogen storage—the body’s main fuel source for our cells, is completely diminished. To efficiently repair your body and support muscle growth your body needs essential nutrients to repair.

Everyone is well aware of protein and the need to consume protein to build muscle. However, there is another nutrient your body is begging for after a workout: Carbohydrates, the most significant source of energy for your body! Protein can convert into glucose, but the process is not as efficient as carbohydrates, which are the main source of glucose generation.

overhead view of ingredients in a blender

Ingredients You’ll Need

  • Raw coconut water: It’s like Gatorade but literally 1000 times better! This is the base of the post workout smoothie. Ensure that you use “raw” coconut water to get all the benefits. Raw coconut water contains electrolytes, which regulate pH levels and ensures nutrients flow freely throughout the body. It also helps to rehydrate your body, aids in recovery after exercise, and promotes weight loss.
  • Pineapple: Pineapples are an excellent fiber source, which helps with digestion and gut health. You can use fresh or frozen pineapples.
  • Avocado: This is packed with healthy unsaturated fats that are good for heart health.
  • Blueberries: This fruit is packed with antioxidants, which aid in post-workout recovery. This superfood is also anti-inflammatory and high in potassium and Vitamin C. Frozen blueberries are just as beneficial as fresh.
  • Spinach: Spinach contains protein, zinc, and iron. It’s a great way to boost the nutrients in a smoothie without affecting the taste.
  • Protein powder: Although this is optional, consuming protein powder immediately after working out builds muscle and allows the body to quickly recover. Feel free to add your favorite protein powder to this drink! I like to use unflavored, but vanilla protein powder also works well in this smoothie.
  • Maca powder: This ancient superfood from Peru provides natural energy and sweetness. It boosts energy without the side effects you’d get from a cup of caffeine. It also supports a healthier metabolism and has been proven to reduce blood pressure.
  • Ground flax seeds: This plant is high in fiber and great for digestion.

How to Make a Post Workout Smoothie

Combine all the ingredients in a high-powered blender then blend until smooth. If your smoothie is thicker than you’d like, add more liquid. If you would like your smoothie thicker, add ice or more frozen fruit, until you reach your desired consistency.

blueberry smoothie with avocados and a bowl of blueberries in the background

Recipe Variations and Customizations

  • Natural sweeteners: The blueberry and pineapple provide a natural sweetness, but if you want more, use dates as a sugar alternative. Dates are great for muscle recovery and help prevent cramping.
  • Non-dairy milk: Instead of coconut water, you could use a milk alternative like unsweetened vanilla almond milk or our homemade oat milk recipe. This will give the smoothie a creamy texture but you won’t get the same benefits as the coconut water.
  • Fruits: Swap out any fruits for other delicious and nutritious options like strawberries, cherries, mango, and bananas.
  • More leafy greens: Like spinach, kale has anti-inflammatory properties.
  • Matcha powder: If you don’t have maca powder, use matcha powder instead. Matcha is full of antioxidants and provides a natural energy boost.
  • Nut Butter: If avocados aren’t your thing, peanut butter or almond butter are also healthy fats that can help you feel full for longer. But if calories in your post-workout smoothie are a concern, be mindful and measure accordingly.
  • Sea Moss Gel: Add one tablespoon of this to boost your immune system.
  • Seeds: Instead of flax, you can use pumpkin or chia seeds. These seeds improve bone and joint health so just pick whichever you prefer.

Storage

Store smoothies for up to one day in an airtight mason jar. The smoothie is best when consumed immediately after making it.

cup of post workout smoothie topped with blueberries

Tips To Nail the Recipe

  • Don’t use presweetened fruit or coconut water. We only want natural sweeteners so we can avoid unnecessary calories.
  • The darker the berry, the more antioxidants they have so keep that in mind when selecting blueberries for your post workout smoothie.
  • When choosing a protein powder, keep your fitness goals in mind. Ingredients, calories, and macros will vary.

FAQs

How soon after a workout should I drink a smoothie?

Consume a post workout smoothie within 30-60 minutes of finishing a workout in order to repair and refuel the body.

Should I use fresh or frozen fruit in my smoothie?

Although you can use either, frozen fruits are best for smoothies. If you are using multiple fruits, ensure at least one is frozen because it helps create a thick, smooth, icy texture.

What is the best post workout fruit?

Berries, dates, bananas, and grapefruit are an excellent way to restore your energy after working out. These superfoods contain macronutrients like iron, potassium, and calcium, as well as vitamins and antioxidants.

smoothie in a mason jar with a small bowl of blueberries in the background

I Hope You Enjoy This Post Workout Smoothie Recipe!

If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures, tag #goodfoodbaddie, and share them with me on InstagramFacebook, and Pinterest! I love seeing my recipes come to life in your kitchen.

More Nutritious Smoothie Recipes To Try!

smoothie positioned on a cutting board

Post Workout Smoothie

A Post Workout Smoothie is a delicious way to refuel your body after physical activity. This energy-boosting, muscle-building, nourishing smoothie is a cup full of essential vitamins, protein, and fiber. This quick and easy drink is blended to a silky smooth consistency in less than 5 minutes. (This recipe is dairy-free, gluten-free and vegan.)
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: Dairy-Free, Gluten-Free
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 16 oz smoothie
Calories: 391kcal

Ingredients

  • 1 ¾ cup  Raw coconut water plus more as needed to reach desired consistency
  • ½ cup Pineapple fresh or frozen
  • 1 Small avocado or ¾ cup diced avocado (frozen or fresh)
  • 1 cup Frozen blueberries heaping cup
  • 1 cup Spinach heaping
  • 1 scoop Protein powder of choice optional
  • 1 tsp Maca powder optional
  • 1 tbsp Ground flax seeds

Instructions

  • Combine all the ingredients into a high-powered blender and blend until smooth.
  • If your smoothie is thicker than you’d like, add more liquid. If you would like your smoothie thicker, add ice or more frozen fruit, until you reach your desired consistency

Notes

goodfoodbaddie.com offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used to make the recipe. For more information read our Nutritional Disclaimer.

Nutrition

Serving: 16oz | Calories: 391kcal | Carbohydrates: 61.8g | Protein: 28.8g | Fat: 8.6g | Saturated Fat: 1.3g | Sodium: 300mg | Potassium: 1391mg | Fiber: 12.5g | Sugar: 28g | Calcium: 162mg | Iron: 3mg

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