Five Muscle Recovery Smoothies Perfect For Post Workout

healthy muscle recovery smoothies post-workout

Proper nutrition and exercises are part and parcel of each other. What you eat after workouts determines how fast your muscle recovery will be afterward. Therefore, if you are planning to bump up your workout intensity, then it is essential that you brace yourself with an excellent post-workout meal to speed up your body's recovery. A smoothie, especially one made explicitly for post-workout recovery is the best thing to consume after an intense hour of lifting weights and hitting the treadmill. It is in respect to that that we created below a list of five muscle recovery smoothies perfect for post workout to ensure that you have something healthy and delicious to help you bounce back to your normal routine below. 

What To Look For In Muscle Recovery Smoothie Ingredients 

The truth is you can blend almost any fruit or anything else that comes your way to make a smoothie, but there are specific ingredients that speed up muscle recovery. Based on our list of smoothies you need to look for ingredients rich in Vitamins A, D, E and K as these are rich in antioxidants effective in preventing oxidation such as dark green leafy veggies and berries. You also need to look for ingredients rich in potassium such as bananas and coconut water as it prevents muscle cramps as well as rehydrating you. 

Furthermore, consider protein and carb-rich ingredients. And to prepare these healthy drinks, you will need to use a blender machine for super smooth final product, hence you should check out reviews before you purchase a blender for smoothies. 

1. Green Kale And Kiwi Smoothie 

- 2 cups or a handful of kale leaves 
- One kiwi peeled 
- 1 ½ cups of skimmed milk 
- 1 tbsp peanut butter 
- 1 tsp of honey (you can also use maple syrup) 

The skimmed milk contains proteins which are of the essence in muscle tear repair and building, while the kales in the smoothie are rich in Vitamins A, C, and K, and are also rich in calcium and iron which speed up recovery as well. The kiwi, peanut butter, and honey sweeten the smoothie naturally as well as replenishing your energy reserves when consumed. This smoothie is ideal for post-workout recovery due to the high protein content. 

2. Chocolatey Smoothie 

- A handful of baby spinach 
- 1 cup of unsweetened almond milk 
- ½ ripe avocado 
- Three pitted Medjool dates 
- 1 tbsp organic cocoa powder 
- 1 tsp chia seeds 

For the chocolate lovers out there, this cream chocolate smoothie is a perfect fit for muscle recovery post workout. The chocolate bit in it will boost your energy as well as satisfy your cravings for chocolate. The leafy green spinach packs a lot of Vitamin A which helps neutralize the end products which cause muscle soreness after a workout, hence speeding up their repair and recovery. The mono-unsaturated fats from the avocado make it even creamier, tastier and on top of it, it creates a better digestion environment for the absorption of spinach nutrients. In addition to this, the dates boost energy and at the same time fight inflammation due to their high flavonoid content. 

3. Super Pink Berry Smoothie 

- One small frozen banana 
- 1/3 cup frozen strawberries 
- ¼ cup of blackberries 
- Two prunes 
- 1 cup unsweetened vanilla almond milk 
- One scoop of pea protein 

If you love seeing something colorful in your smoothie bottle after an intense workout, then this smoothie is a perfect fit for you. It looks not only good but also tastes good and speeds up muscle recovery a big time because the strawberries, prunes, and blackberries are rich in antioxidants that help neutralize toxins efficiently. The prunes boast of unique polyphenol antioxidants which further make your recovery even better as they fight muscle inflammation while the banana is rich in potassium thus prevents muscle cramps and rehydrates. 

4. Green Banana And Chia Seeds Smoothie 

- 1 cup unsweetened almond milk 
- ½ ripe frozen banana 
- 2 cups baby spinach 
- One tablespoon chia seeds 
- One scoop vanilla protein powder 
- 8-10 cup ice cubes 

If you want to stay away from food for a couple of hours after a workout but want a speedy muscle recovery, then this smoothie suits you well. The spinach and banana are rich in phytonutrients which neutralize toxins by preventing oxidative damage hence speeding up recovery while the Chia seeds contain a high amount of fiber and proteins to keep you feeling full for hours. Bananas contain potassium, a mineral best known for easing muscle cramps. 

5. Purple Blueberry Smoothie 

- A cup of frozen wild blueberries 
- ½ banana 16-oz Greek Yogurt(plain) 
- 1 tbsp chia seeds 
- 1 tbsp walnuts 
- 2/3 coconut water 

This smoothie will help ease your screaming muscles a few minutes after drinking it down. First, the bananas and the coconut water contain potassium in high amounts hence alleviate muscle cramps and at the same time help you rehydrate. The blackberries are rich in antioxidants which prevent muscle oxidation post-workout thus preventing pain while the Greek yogurt is rich in proteins which are vital for the repair of muscle tears. The chia seeds, on the other hand, promote fullness and also boast anti-inflammatory properties which prevent muscle soreness.


I hope you enjoyed this blog post about five muscle recovery smoothies that are perfect for your post-workout shake.

Interested in more articles about healthy smoothies? 

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