If you can’t seem to figure out what to put in your post-workout recovery smoothie, this post is for you! Today I’m sharing my go-to formula for a post-workout smoothie.
Refueling Post-Workout
If you are strength-training or doing any type of strenuous exercise, you should immediately replace essential nutrients in your body to help repair your muscles and grow stronger. This is especially important if your goal is adding lean muscle and reducing body fat. Timing is also everything. For prime muscle recovery, you should consume protein within 30 minutes of your workout. A post-workout smoothie is a quick way to get protein and other nutrients into your body within the recommended 30 minute to 1 hour timeframe.
Smoothie Formula
You can try different combinations of ingredients but follow these guidelines for a protein and nutrient-rich recovery drink!
- 1 cup of ice water or unsweetened almond milk – I frequently use water because I try to save my almond milk for my coffee. If I think I need an extra protein boost, I’ll use Ripple Unsweetened Vanilla Dairy-Free Pea Protein milk.
- 1 cup of fruit – Most of the time this is 1/2 cup of berries, which are lower in sugar, or an unsweetened acai packet, combined with 1/2 a banana. This recipe pictured included 1/2 cup each of frozen peaches and raspberries because I’m loving all the summer fruits right now!
- 1/2 – 3/4 cup of veggies – I alternate between frozen cauliflower rice, frozen zucchini or a big handful of baby spinach.
- 1 scoop of plant-based protein powder – I recently started using Isagenix plant-based protein which I love. My other go-to is Garden of Life Raw Organic Vanilla. If protein powders don’t fit into your routine, try 4-5 oz of a dairy-free yogurt.
- 1/2 cup of water – This thins out the smoothie a bit.
- 1 tablespoon of a superfood healthy fat – Either hempseed, chia seed or flaxseed.
- OPTIONAL: 1/4 cup rolled oats – Complex carbs are important for muscle recovery too. I typically add oats if I’ve had a particularly strenuous workout (ie., lower body workout or running intervals).
- TIP: Use a little less liquid and make into a smoothie bowl with toppings!
Post-Workout Smoothie Formula
Use this simple formula to create your own plant-based post-workout recovery smoothie.
Ingredients
- 1 cup of ice water or unsweetened almond milk
- 1 cup of fruit (e.g. 1/2 banana and 1/2 cup of berries)
- 1/2 – 3/4 cup frozen vegetables such as cauliflower rice or frozen zucchini, OR handful baby spinach
- 1 scoop of plant-based protein powder or 1/2 cup dairy-free yogurt
- 1 tablespoon of a healthy fat – either hemp seeds, chia seeds or flax seeds
- OPTIONAL: 1/4 cup rolled oats
- 1/4 to 1/2 cup water to thin out smoothie as needed
Instructions
- Using general ingredient guidelines, chose specific ingredients of choice.
- Use high-speed blender to blend ingredients.
- Add additional water and ice as desired.
Notes
- When choosing a dairy-free milk, be sure to use an unsweetened version and also one that has added calcium. My favorite milk is Ripple Foods Dairy-Free Unsweetened Vanilla Milk or Calfia Farms Unsweetened Vanilla Almond Milk
- If you use a whole banana, that will count as your 1 cup of fruit. Berries are high in antioxidants and low in sugar.