Post Workout Smoothie


The key components of a post-workout smoothie include:

Protein is crucial for muscle repair and growth. When you exercise, your muscles undergo stress and micro-tears, and protein helps rebuild and strengthen them. Common protein sources for post-workout smoothies include whey protein powder, plant-based protein powders (pea, rice, or hemp protein), Greek yogurt, or even nut butter.

Carbohydrates are the primary energy source for your body, and they are depleted during exercise. Consuming carbohydrates after a workout helps replenish glycogen stores in your muscles and liver. This aids in recovery and prepares you for your next workout. You can include fruits like bananas, berries, or mangoes for natural sugars and carbs.

Exercise leads to fluid loss through sweat, which can result in dehydration. Rehydrating after a workout is essential for optimal recovery and overall well-being. Adding water, coconut water, or dairy-free milk to your smoothie can help restore hydration levels.

Electrolytes are minerals like sodium, potassium, calcium, and magnesium lost through sweat. Replacing these electrolytes is vital to maintain proper muscle function, nerve function, and fluid balance. Some people choose to include ingredients like coconut water or a pinch of salt to replenish electrolytes.

Exercise generates oxidative stress in the body, and antioxidants help combat this stress and reduce inflammation. Adding ingredients like spinach, kale, berries, or even a scoop of green powder can boost antioxidants and essential nutrients.

Including a source of healthy fats, such as avocado, chia seeds, or flaxseeds, can help provide sustained energy, support hormone balance, and aid in nutrient absorption.

Depending on your dietary preferences and specific goals, you can incorporate other add-ins like creatine (for muscle strength), turmeric (for anti-inflammatory effects), or even a tiny amount of caffeine (for energy and focus).

The timing of consuming a post-workout smoothie is also essential. Ideally, you should consume it within 30 minutes to an hour after your workout to take advantage of the “anabolic window,” during which your body is primed to absorb nutrients and support recovery.

A post-workout smoothie is a convenient and customizable way to provide your body with the essential nutrients to recover, repair, and prepare for your next exercise session.

  • Author: Kim Nicholson



1/2 cup orange juice

1/2 cup almond milk

1 cup Greek yogurt

1/2 cup (frozen) blueberries

1/2 frozen banana


Combine all of the ingredients above using a blender and give it a whirl.


I love smoothies so much that I wrote a book, SMOOTHIES! BECOME A SMOOTHIE ALCHEMIST. It is a top-selling book on Amazon and Barnes and Noble.

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