6 Protein Blender Smoothies for Recovering After Exercise

After a workout, your body has just expended a lot of energy and needs to be refueled. What better way to do so than with delicious post-workout protein smoothies? Protein is not only necessary for repairing your muscles, but also for helping them grow. To stay fit, you need to get the right nutrition to boost your body’s recovery. By blending the right foods, not only will you refill the depleted energy stores, but also boost your metabolism and reduce inflammation. The thing is, not all smoothies are made equal. If you want the perfect smoothies for recovering after exercise, follow the recipes below and sip your way into stronger, healthy you.

1. Green Smoothie

A healthy smoothie should have a good amount of protein, healthy carbs, and liquid for rehydration. This green smoothie provides you with all the vitamins and minerals your body craves after a workout.

What You Need:

  • ½ cup coconut water
  • ½ orange, peeled
  • 1 cup fresh kale
  • ½ cup pineapple, frozen (if possible)
  • 2 tbs chia seeds
  • ½ cup blueberries, frozen

Equipment

  • Blender

Instructions

  1. Wash all the ingredients and keep them ready.
  2. Start with the fresh kales, blending them along with the coconut water until smooth.
  3. Add all the remaining ingredients and blend until smooth.

Using frozen fruits help to make your drink cold.

2. Coffee Smoothie

If you yearn for that post-workout caffeine kick, this coffee smoothie is a must-try. The banana gives it a natural sweetness. Add more bananas if you prefer your smoothie bulkier. For best results, choose overripe bananas.

What You Need:

  • 1 banana
  • 1 shot of espresso
  • 1 cup of milk of your choice
  • Ice cubes
  • 1 scoop of vanilla protein powder

Instructions

  1. Put everything in a blender and mix until smooth. Drink immediately.

3. Banana and Strawberry Smoothie (with Maca Powder)

This smoothie uses maca powder, which comes from “Maca”, a plant from Peru. The roots are ground to form the powder commonly used as a superfood supplement. Maca powder gives your smoothie an earthy, nutty flavor and is best used in creamy chocolate or vanilla recipes.

This smoothie is low in calories and high in minerals and vitamins like vitamin C, calcium, iron, and potassium.

What You Need:

  • 1 banana (add more for a bulkier smoothie)
  • 10g maca powder
  • 40g vegan vanilla powder
  • 2 cups Greek or Greek-style yogurt

Instructions

  1. Put all the ingredients in the blender and blend until smooth.
  2. Enjoy your delicious and healthy smoothie.

4. Rehydrating Smoothie

This is for the yoga fans. The smoothie helps you recover after a long session of stretching your muscles. Coconut water is known for its rehydrating properties and is recommended to plain water.

Most of the ingredients are full of water and additives like chia and flax seeds enrich it with nutrients. The smoothie ensures you get omega-3, fiber, and protein to repair your muscles.

What You Need:

  • Vanilla protein powder
  • 150ml coconut milk
  • ½ cup banana, frozen
  • 1 kiwi, peeled and chopped
  • ½ cup pineapple, frozen
  • 1 cup mango, frozen
  • 1tsp chia seeds
  • 1tsp flax seeds

Instructions

  1. Pour the coconut milk into the blender, followed by all the remaining ingredients.
  2. Blend well until smooth, and enjoy!

5. Banana, Blueberries Smoothie

This smoothie is a powerhouse of vitamins and nutrients, essential for muscle repair and growth. It gives your body a natural boost after a tough exercise. This muscle recovery smoothie has a beautiful color and thick consistency and can be topped with your favorite nuts.

Blueberries are full of antioxidants and supply 84 calories per cup. What’s more, they are more than 80 percent water, meaning they are ideal for hydrating your body to replenish lost liquids with a bonus of vitamins and minerals.

What You Need:

  • 2 cups blueberries, frozen
  • 1 cup kale
  • 1 cup spinach
  • 1 banana, frozen
  • 40g vanilla protein powder
  • 1tbsp chia seeds
  • 1tsp spirulina (optional)
  • Milk of your choice (use almond milk for a vegan-based smoothie)

Instructions

  1. Put all the ingredients in a blender and blend until smooth.
  2. Enjoy this antioxidants powerhouse smoothie.

Use less milk if you prefer a thicker texture.

Another alternative is to blend blueberries, cashew nuts, and hemp seeds for a healthy, nutritious, and delicious post-workout smoothie.

6. Pineapple Cashew Nut Protein Smoothie

The final smoothie is ideal for after an intense workout. It contains the hydrating effects of pineapple, fiber-rich kale, anti-inflammatory turmeric, and protein-rich yogurt. Pineapple has high water content, plus it supplies over 100 percent of your daily vitamin C.

Kale packs essential vitamins A, C, and K. It’s also rich in fiber and low in calories. Choose a plant-based yogurt like oat milk yogurt for its high protein content.

What You Need:

  • 2 cups pineapple, frozen
  • 1 cup kale
  • ½ cup cashew nuts
  • 1 scoop of plant-based yogurt (substitute with regular, plain yogurt if you can’t find plant-based yogurt).
  • 1tsp turmeric

Instructions

  1. Toss everything into the blender and run it until smooth.
  2. Serve and enjoy.

Drinking post-workout smoothies full of protein and carbs have been shown to promote new muscles growth. They also help refuel your body and replenish lost energy.

All images by Shutterstock

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