In the school of “post-workout nutrition” there are certainly many different opinions on the best way to refuel your body, and keep your metabolism going after an intense workout. Your body requires to replace the nutrients, electrolytes and protein lost during a workout session.
Some people opt for the traditional quick whey protein, followed by plates of basic chicken and brown rice; while others look to jazz up their nutrition a bit.
For those that generally do not have the time to cook a full meal after they train, a well-made post workout smoothie can pack vital nutrients for recovery into a quick and easy method for post-workout nutrition!
How to Make a Post Workout Smoothie
The right post workout smoothie can do wonders for your body, since the best post workout smoothie recipes usually contain various nutrients that can help the body recover after working out. All what you need is to know are the best healthy recipes for the most effective smoothies for someone who has just finished working out.
It’s very easy to make a nutritious and delicious smoothie, and below I’ve given more guidance on how to make the best post workout smoothie, as well as 7 smoothie recipes that are perfect for post-workout recovery!
Best Source of Protein for Your Post-Workout Smoothies
Okay yes, this is obvious. However, this is not only talking about “protein powder.” There are so many potential sources for protein in your smoothie, that protein powder does not even need to be included!
Aside from traditional whey or casein powder; yogurt, milk (I suggest goat milk) and nut butters (peanuts, cashews, almonds, etc.) also provide large amounts of protein with even additional benefits over protein powder!
I personally think that hemp protein and spirulina are 2 of the best protein sources that you can get benefits from, and they are excellent additions to your smoothie recipes!
Protein powders are certainly great for their ease of use, but they do lack in terms of adding additional vitamins and minerals to your diet; as well as the fact that they are generally synthetically produced.
You can even search for powdered peanut butter now if you are looking for a form of additional quick-protein, which doesn’t come with as many additives and synthetic ingredients!
With regards for the source in mind, it is advisable to search for about 30 grams of total protein in your smoothie.
If you manage to include more, don’t worry! By combining your protein sources with other nutrients, your body will aptly digest your power-packed smoothie without any concerns of being imbalanced.
Best Sweetener for Your After Workout Smoothie
Nope, not talking about sugar! Generally, I consider 3 main types of sweeteners for any protein smoothies for post-workout recovery.
These are: honey, maple syrup, and fruit. I refer to these as sweeteners because they’re, well, sweet; and they add a flavor dimension to your smoothie without sacrificing any nutrition, or adding anything synthetic or artificial to your smoothie.
Whichever is the fruit of your liking will certainly add another great list of health benefits to your smoothie, as well as adding a pleasant taste!
Taste is an often-overlooked factor when dieting.
People who are beginning their attempt at a diet and becoming more fit would be wise to consider that it is a long-term process, and finding a way to eat and drink enjoyable foods while staying on track is vital to long-term success.
Along with this, these forms of “sweeteners” will also aid in pushing nutrients through your blood stream quicker, to receive the nutritional benefits of your smoothie quicker.
If you are adding foods with a fat content (yogurt, milk, nut butters), the rate of absorption will certainly slow down a bit. However, this is not necessarily a bad thing.
These foods will also help your smoothie provide you with more sustained energy and nutrition to last you more than just a few minutes!
Balancing the best of both qualities will help you build an amazing post-workout smoothie with lasting energy, and a great post-workout refuel!
Additional Tips for Making the Perfect Post Workout Smoothie Recipe
There are many, many ways in which you can look at post-workout nutrition, and a power-packed smoothie is just one of them!
However, it certainly is a great option; especially for those who do not have much free time after training.
One of the greatest advantages of making a protein smoothie is that along with high-amounts of protein, you can also fill your body with essential vitamins, minerals, and nutrients that you would not get from protein powder alone.
This will help with becoming much healthier internally, as well as externally.
Utilize these tips to help yourself find the perfect post-workout protein smoothie for after your intense training days!
The 7 Best Post Workout Smoothie Recipes!
1) Orange Kale Protein Green Smoothie
- Fresh Orange
This particular smoothie can help you a lot especially considering that working out involves sweating. When your body sweats a lot of potassium and water are lost. To replace them one need a smoothie that is rich in potassium and water.
This particular smoothie also contains vitamin C, beta carotene, fiber and protein. In case you are unable to find fresh oranges you can use any other citrus fruit because almost all citrus fruits have similar nutrients.
2) Chocolate Brownie Batter Protein Shake
This is another helpful smoothie especially because non fat has a perfect ratio of fast digesting carbohydrates to protein. The protein found in this smoothie plays an important role of repairing the torn muscles while the fast digestive carbohydrates provide the body with instant energy.
This smoothie needs to be prepared using the right blender that is not necessarily expensive.
This makes it paramount to know how to choose the Best Blenders Under $100 for Smoothies, you can see this post at CookyMom.com
3) Black Forest Smoothies
- Chocolate Protein Powder
- Frozen Dark Sweet Cherries
Red or purple berries are usually rich in antioxidants. This makes them ideal to make a smoothie that will deal with any inflammation on your body after working out. Some of the ideal berries for making this particular smoothie include blueberries, cherries and blackberries.
This is mainly because these berries are the ones that are known to contain more helpful nutrients when compared with all the other types of berries. Making this particular smoothie is simple and can be done by almost anyone for it is straight forward.
4) Papaya Ginger Smoothie
- Non-fat Plain Greek Yogurt
This Greek yogurt based smoothie is popular mainly because it contains a lot of proteins. It also contains high levels of calcium which is very helpful in enhancing the strength of the bones and muscle contraction.
The various nutrients found in this shake works together by complimenting each other to make the body recover properly after working out.
The papaya and ginger found in this smoothie have anti-inflammatory qualities which help in preventing oxidation and therefore ensuring that your body recovers in a convenient and healthy manner.
5.) Match Pear Green Protein Smoothie
- Matcha Green Tea Powder
- Pea Protein Powder
- Fresh Ginger
The green protein on this smoothie mainly comes from the spinach used to make it. This is because spinach is rich in magnesium which is one of the minerals lost during sweating. Spinach also provides your body with carbohydrates that usually replenish the glycogen stores.
The Matcha green tea powder on this smoothie provides your body with antioxidants properties.
The pear is meant to provide the smoothie with natural sweetness which makes it more enjoyable. The other ingredients found in the smoothie are also helpful and they play an important role of making it creamy.
6) Serrano Pineapple Papaya Chia Smoothie
- Chia Seeds
- Lime Juice
- Avocado Oil
This smoothie is one of the most helpful post workout smoothies especially after participating in a workout that involves stretching of the body.
This is mainly because it reduces inflammation and also repairs the damaged muscles and tissues in your body.
The fact that it contains a considerable high number of ingredients further makes is ideal for providing your body with other different benefits after working out. All what you need is to combine the various ingredients in the right proportions.
7) Banana Oat Protein Smoothie
- Rolled Oats
- Almond Butter
While working out you lose a considerable amount of energy where you feel fatigued after the workout. Because of this you need foods that will be able to provide the body with almost instant energy.
This particular is perfect for making your body feel energetic and strong after working out. Banana is one of the fastest digesting carbohydrates and therefore it is ideal for providing your body with quick energy. You also get protein and fiber from the ingredients used to make this smoothie.