Post-workout smoothies are the ideal refreshing treat after a long and strenuous session at the gym. Instead of heading straight for a processed protein bar, why not spend just a couple of minutes making a healthy, nutritious and delicious smoothie that will aid in muscle recovery and rehydration. If you’re at a loss as to where to start, this is the article for you.

The art of making the perfect post-workout smoothie encompasses more than just chucking a few pieces of fruit and milk into a blender — you have to pay attention to exactly what you’re blending in order to maximise nutrition and help your body recover most efficiently. Today, we have a look at 3 amazing recovery smoothie recipes that will help you refuel and restore your energy after strenuous physical activity. Read on to find out more!

Chocolate Dream Smoothie

Loaded with healthy fats, protein and natural sweetness from Dates, this Chocolate Dream Smoothie will kick cravings to the curb and keep your body well fueled for up to 4 hours.

Ingredients:

  • 1 cup low fat Milk or Coconut/Almond Milk
  • 1 serving Chocolate Protein Powder of choice
  • Pinch of Ground Cinnamon
  • 1 tablespoon Unsalted Almond Butter
  • 1 teaspoon Raw Cacao Powder
  • Pinch of Himalayan salt
  • 1 teaspoon Coconut Oil
  • 1 large Medjool Date, pitted

Instructions:

  1. Blend all ingredients together, and enjoy!

Sunshine Smoothie

This tropical Sunshine Smoothie contains a healthy mix of carbohydrates and natural sugar from fruit and a potent dose of protein from the Greek Yoghurt — two macronutrients together are ideal for muscle recovery.

Ingredients:

  • 1 Clementine or Mandarin Orange, peeled
  • 1/2 cup frozen mango cubes
  • 1/2 small Banana
  • 1/4 cup Plain Greek Yogurt
  • 1 tablespoon Chia Seeds
  • 1/4 cup Low Fat Milk
  • 1 tablespoon Unsweetened Coconut Flakes

Instructions:

  1. Place the first six ingredients into a blender and blend until smoothie. Sprinkle with unsweetened coconut flakes and enjoy!

Strawberry Banana Protein Blast

This Strawberry Banana Protein Blast is loaded with so many incredible ingredients that will aid in replenishing your body after a rigorous workout. Banana provides much-needed potassium and carbs to help refuel your muscles. You’re also getting a big hit of cancer-fighting antioxidants and fibre from the strawberry, along with a good serving of protein from the yoghurt and protein powder.

Ingredients: 

  • 1 medium Banana, frozen
  • 1 cup milk of choice
  • ½ cup chopped Strawberries
  • ¼ cup Green Yoghurt
  • 1 scoop Vanilla Protein Powder of choice
  • 1 tbsp Peanut Butter
  • 1 teaspoon Chia Seeds

Instructions:

  1. Place all ingredients in a blender and blend until smooth.
  2. Pour smoothie into a glass or shaker and enjoy!

Tips For Making Healthy Post-Workout Smoothies:  

  • Always ensure that you have a good balance of protein, fats and carbs in your smoothie. Avoid using too much fruit as this may spike sugar levels, and always add nuts and/or seeds, yoghurt or protein powder to really boost the protein and fat levels that will greatly aid in muscle recovery.
  • A great tip for busy individuals is to keep frozen bags of ingredients that have been pre-packed for your smoothies. This way, you just have to pop the ingredients into a blender with your liquid or milk of choice and you’ll have an instant, healthy and delicious smoothie in under 2 minutes!
  • For a more substantial and filling smoothie, experiment with blending in rolled oats, amaranth, quinoa flakes or even buckwheat to really add substance to your smoothie.
  • If you don’t want to use regular milk or plant-based milks in your smoothie, another great option is Coconut Water. Coconut Water contains high levels of electrolytes such as potassium and magnesium which are essential for the body after a long workout.