Best post workout smoothie

Best post workout smoothie

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Are smoothies good for post workout?

Smoothies are an excellent way to refuel your body after a tough workout. What you eat immediately after a workout – whether it was lifting weights, swimming, running or something else – can have a significant impact on the ability of your body to recover. Your body undergoes a lot of physiological changes when you work out. You create small tears in your muscle fibers (don’t worry – this is totally normal), and your body needs to repair these tears and build new tissue. Your body also utilizes a lot of energy in the form of glycogen, which is a type of a carbohydrate stored in your muscles. Your body’s hormone levels are affected, and so is your nervous system. So post workout nutrition, and sufficient rest, are both necessary for your body to recover efficiently.

What should post workout smoothies contain?

Post-workout smoothies should ideally contain a combination of carbohydrates, protein, and healthy fats, as well as plenty of vitamins and minerals to help your body recover and refuel. Here are our general recommendations for what to include in a post-workout smoothie:

Protein

Yes, you might have heard that it is necessary to consume protein immediately after a workout. Allow us to tell you why. Amino acids are responsible for building and repairing muscle, and as such, they are the building blocks of our body. And dietary protein is essentially made of amino acids. So, consuming protein is extremely essential for muscle repair and growth, and it helps your body recover from the damage caused by exercise. Good sources of protein for a post-workout smoothie include whey or plant-based protein powders, Greek yogurt, and nut butters.

Carbohydrates

Carbs are the primary source of energy for your muscles, and they help replenish the glycogen stores that are depleted during a workout. Good sources of carbs for a post-workout smoothie include fruits like bananas, berries, and mango, as well as oats or other whole grains.

Healthy fats

Healthy fats are important for overall health and can help regulate hormone levels, reduce inflammation, and support brain function. Good sources of healthy fats for a post-workout smoothie include avocado, chia seeds, flaxseeds, and nuts.

Vitamins and minerals

Exercise can deplete your body of important vitamins and minerals, so it’s important to include plenty of nutrient-rich fruits and vegetables in your post-workout smoothie. Good options include spinach, kale, berries, and citrus fruits.

Best post workout smoothie

What should you not drink (or eat) after a workout?

So now we know how important it is to consume protein after a workout. But a word of caution – please refrain from eating pure protein after a workout, because your body will simply use it up as energy. It is equally important to steer clear of foods which are mostly fats, or mostly sugar. It is necessary to consume a balanced combination of protein, carbohydrates, fats and fluids.

When to have your post workout smoothie?

Remember, the timing is crucial. It is important to drink up your smoothie as soon as possible, or latest within an hour after your workout. If you wait for longer, your body will find it difficult to recover, and it will also lead to low energy, low electrolyte levels, dehydration and low mood. So you should target consuming your smoothie soon after the workout, followed by a main meal 2-3 hours later.

What are the best fruits for muscle growth?

While all fruits can contribute to overall health and fitness, there are a few fruits that are particularly beneficial for muscle growth. Here are some of the best fruits to include in your post workout smoothies to support muscle growth:

Bananas

Bananas are a great source of carbohydrates, which can help replenish glycogen stores and provide energy for your muscles. They also contain potassium, which can help regulate fluid balance and prevent cramping.

Berries

Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, which can help reduce inflammation and promote recovery. They are also a good source of fiber, which can help regulate blood sugar levels and support digestive health.

Pineapple

Pineapple contains an enzyme called bromelain, which has anti-inflammatory properties and can help reduce muscle soreness after a workout. It is also a good source of vitamin C, which is important for collagen production and muscle recovery.

Oranges

Oranges are a good source of vitamin C, which can help support collagen production and promote muscle recovery. They are also a good source of carbohydrates, which can help replenish glycogen stores and provide energy for your muscles.

Apples

Apples are a good source of fiber, which can help regulate blood sugar levels and support digestive health. They also contain quercetin, a flavonoid that has anti-inflammatory properties and can help reduce muscle soreness.

Which protein is best for muscle repair?

Whey protein is often considered the best protein for muscle repair and recovery, as it is a complete protein that contains all the essential amino acids needed for muscle growth and repair. Whey protein is also quickly and easily absorbed by the body, making it an ideal choice for post-workout nutrition. If you are looking for plant based alternatives, pea, soy, and rice protein can also be effective for muscle repair, although they may not be as easily absorbed by the body as whey protein.

Best post workout smoothie

Post workout smoothies:

We recommend steering away from the store brought smoothies. Making smoothies at home is very easy and it is totally worth the effort because you know exactly what goes into it.

Here are our recommendations for the best workout smoothies to help you recover from a sweaty workout session:

Chocolate Peanut Butter Banana Smoothie

Ingredients:
1 ripe banana
1 scoop chocolate protein powder (We recommend using Optimum Nutrition Gold Standard 100% Whey Protein Powder)
1 tablespoon peanut butter
1 cup unsweetened almond milk
1/2 cup ice

Instructions:
Add all ingredients to a blender and blend until smooth.
Pour into a glass and enjoy!
This smoothie is a delicious way to refuel after a workout, and it’s packed with protein and healthy fats from the peanut butter, along with potassium and carbs from the banana.

Green Goddess Smoothie

Ingredients:
1/2 cup frozen mango chunks
1/2 cup frozen pineapple chunks
1/2 avocado
1 handful spinach
1 scoop vanilla protein powder (We recommend Optimum Nutrition Gold Standard 100% Whey Protein Powder French Vanilla)
1 cup unsweetened almond milk
1/2 cup ice

Instructions:
Add all ingredients to a blender and blend until smooth.
Pour into a glass and enjoy!
This smoothie is packed with vitamins and minerals from the spinach, mango, and pineapple, and it’s also a great source of healthy fats from the avocado. The protein powder helps to support muscle recovery after a workout.

Berry Blast Smoothie

Ingredients:
1 cup mixed frozen berries (strawberries, raspberries, blueberries)
1 scoop vanilla protein powder (We recommend Optimum Nutrition Gold Standard 100% Whey Protein Powder French Vanilla)
1/2 cup plain Greek yogurt
1/2 cup unsweetened almond milk
1/2 cup ice

Instructions:
Add all ingredients to a blender and blend until smooth.
Pour into a glass and enjoy!
This smoothie is packed with antioxidants from the mixed berries, along with protein and probiotics from the Greek yogurt. The almond milk provides a source of calcium, while the protein powder helps to support muscle recovery after a workout.

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