Post-Workout Smoothie Essentials

Updated OnJuly 28, 2017
Written by
Matthew Kadey, MS, RD

Give it a Whirl

These 5 smoothie recipes incorporate all the ingredients above. To get the most from your postride nutrition, toss them into a blender and drink up.

 More: Jamba Juice's Pumpkin Smash Smoothie Made Skinny

*Nutrition information based on one serving, using nonfat dairy


Green Tea Ginger
Speeds up metabolism and protects the heart
  • 1 cup milk
  • 1/2 cup coconut water
  • 1/2 cup silken tofu
  • 1/2 cup frozen mango cubes
  • 2 tablespoons walnut pieces
  • 1/2 teaspoon matcha
  • 1/2 teaspoon ground ginger
309 calories, 13g fat, 36g carbs, 4g fiber, 17g protein

Pumpkin Spice
Boosts immunity and replaces electrolytes
  • 1 cup milk
  • 1/2 cup coconut water
  • 1/2 cup plain or vanilla Greek yogurt
  • 1/3 cup canned pumpkin puree
  • 2 tablespoons walnut pieces
  • 1/8 teaspoon nutmeg
292 calories, 10g fat, 30g carbs, 5g fiber, 22g protein

Tangy Raspberry
Soothes and repairs sore muscles
  • 1 cup milk
  • 1/2 cup pomegranate juice
  • 1/2 cup ricotta cheese
  • 1/2 cup frozen raspberries
  • 1 tablespoon ground flaxseed
  • 1 tablespoon wheat germ
  • 1/4 teaspoon cinnamon

305 calories, 5g fat, 51g carbs, 7g fiber, 21g protein

More: Fruit: Questions and Concerns

Banana Mocha
Replenishes glycogen stores and increases endurance
  • 1 cup milk
  • 1/2 cup coffee (cooled)
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon almond butter
  • 2 teaspoons cocoa powder
  • 1/4 teaspoon cinnamon
  • 1 frozen banana
357 calories, 11g fat, 49g carbs, 5g fiber, 23g protein

Blueberry Almond
Strengthens bones and fights free radicals
  • 1 and 1/2 cups milk
  • 1/2 cup ricotta cheese
  • 1/2 cup frozen blueberries
  • 1 tablespoon almond butter
  • 1 tablespoon wheat germ
  • 1/4 teaspoon cinnamon

351 calories, 11 grams fat, 44g carbs, 4g fiber, 26g protein

More: Why You Should Rotate Your Raw, Leafy Greens

4 Tips for Smoother Smoothie Operation

Maintain order Liquids first, then the soft stuff, frozen last. Sticky ingredients go in after an initial blend.

Don't water down Use frozen fruit instead of ice cubes for undiluted, frosty-thick results.

Blend and gulp Smoothies don't store well. Case in point: Drinks containing yogurt will separate.

Splurge for horsepower The superversatile Vitamix 5200 Standard makes quick work of frozen fruit ($449). If that's not in your budget, opt for the Oster 14-speed blender ($60).

Not in the mood to whip up a smoothie? Try these Fresh Fruits for Post-Workout Recovery instead.

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