4 Post-Workout Smoothies Packed With Protein

Do you finish a workout and feel as though you are starving? There is a good reason for this — if you’ve worked your muscles super hard, they need to be refuelled and feeling hungry is your body’s indicator that your muscles need fuel!

What you eat and drink post-workout is really important and can make a huge difference to your healthy lifestyle. Giving your body the fuel it needs can help you to recover faster from a workout and to perform at its best! 

Find Out:

• Berry Orange Creamsicle Smoothie
• Tropical Green Machine
• Chocolate Cake Batter Smoothie
• Strawberry Banana Protein Blast
• Should you have a post-workout smoothie?

Berry Orange Creamsicle Smoothie

This post-workout smoothie is so nice and refreshing! I like to add a few ice cubes once it has been blended to keep my smoothie nice and cold. 

Total time: 5 mins
Serves: 1-2
Dietary preferences: Vegetarian, Nut-free

Ingredients:

• 1 medium banana, frozen
• 1 cup of blueberries
• 1 medium orange, peeled and chopped into pieces
• ¼ cup rolled oats
• ⅓ cup low-fat Greek yoghurt

Method: 

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

Before making this smoothie, be sure to read up on my tips to freeze a banana. That way you don’t have to battle with the peel on a frozen banana!

Tropical Green Machine

You’ve probably heard the buzz when it comes to green juices but what about a post-workout green smoothie? 

If you aren’t a huge fan of green juices, this smoothie recipe is a perfect compromise. The tropical flavours of mango and banana help to sweeten the greens, so it goes down a treat and helps your body to recover post-workout. 

Total time: 5 mins
Serves: 1
Dietary preferences: Vegetarian, Nut-free, Vegan

Ingredients:

• 1 cup coconut water
• ½ cup baby spinach
• 1 medium banana, frozen
• ¾ cup frozen mango, diced 
• 1 tsp spirulina
• 1 tbsp chia seeds

Method:

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

Adding greens to a post-workout smoothie increases its natural anti-inflammatory effects! That means you are not only helping your body to replenish its energy stores, you are also helping encourage tissue repair. Coconut water can also help to replenish your hydration levels, just don’t forget to drink regular H20 throughout the day as well!

Chocolate Cake Batter Smoothie

Who doesn’t love a bit of a treat after a tough workout? That’s where this Chocolate Cake Batter protein smoothie comes in! It is rich and chocolatey, plus the protein helps keep you feeling full. 

Total time: 5 mins
Serves: 1
Dietary preferences: Vegetarian

Ingredients:

• 1 cup milk of choice
• 1 tbsp raw cacao powder
• ¼ cup rolled oats
• 1 tbsp peanut butter
• 1 medium banana, frozen
• 1 tbsp chia seeds
• 1 scoop chocolate whey protein powder (optional)
• 1-3 ice cubes

Method:

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

If you’re not already adding some cacao powder to your smoothies, this should be all the encouragement you need! Cacao is a source of magnesium, which can help to develop healthy bones and tissue — not to mention cacao is also a source of iron, which helps transport oxygen around your body. Adding some raw cacao powder to your post-workout smoothie can help with recovery!

Alternatively, maca powder is another great addition to a post-workout smoothie thanks to its potential energy-boosting properties. Maca has a slight nutty flavour and a butterscotch-like smell, so you won't need too much of it!

Strawberry Banana Protein Blast 

Who isn’t a fan of a sweet berry smoothie post-workout?! 

Total time: 5 mins
Serves: 1
Dietary preferences: Vegetarian

Ingredients:

• 1 medium banana, frozen
• 1 cup milk of choice
• ½ cup chopped strawberries
• ¼ cup low-fat Greek yoghurt
• 1 tbsp peanut butter

Method:

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

This smoothie has so many fantastic ingredients to replenish your body after a workout. The frozen banana provides potassium, plus the banana and strawberries offer carbs to help refuel your muscles. On top of that, you’ll get antioxidants and fibre from the strawberry too. The milk and yoghurt offer both carbs and protein, important macronutrients to support energy production and muscle development.

Should you have a post-workout smoothie?

Having some protein after a workout can help your body to rebuild muscle and smoothies can be a quick and easy option to reach for.

Your body uses glycogen (energy reserves) to get your workout done, so post-workout smoothies can help to replenish these stores. That’s why you should try to drink one within 30-60 minutes of finishing your workout — a post-workout snack or drink can get to work repairing muscle and refuelling your body. 

The smoothies above can help with muscle recovery because they include a healthy mixture of macronutrients, as well as helping with hydration and providing anti-inflammatory properties as well! 

Drinking a protein-rich smoothie after a workout is a super simple way to help your body recover. 

Try out these post-workout smoothie recipes!

There are so many different ways to get your fill of protein after a workout. These are just a few recipe ideas you can play around with — feel free to get creative in the kitchen and come up with your own post-workout smoothie ideas too.