Final Guide to Training Smoothies

Sharing some tips for your post-workout smoothies! If you’re looking to buy pre-made smoothies, I highly recommend Daily Harvest. I also love grabbing pre-made smoothies from Whole Foods.

Hi friends! I hope you’re having a great morning. I’ve been doing some research and wanted to share a few highlights in this week’s Friday Favorites post!

Today, we’re talking about post-workout smoothies.

There’s nothing like finishing a great workout—you’re sweaty, endorphins are flowing, and life feels amazing. Your body has just done something incredible and now it needs a little TLC to recover and rebuild.

While a full meal sounds great in theory, let’s be honest—after a tough workout, who really feels like cooking? That’s why I’m a big fan of post-workout smoothies. They’re quick, nutrient-packed, and easy to make. Smoothies are one of my favorite ways to support recovery without the hassle of cooking a full meal.

Why Post-Workout Fuel Matters

What you eat after a workout is just as important as what you eat during it. Your muscles need protein to rebuild, carbs to replenish energy, and a bit of fat to keep you satisfied. Getting the right nutrients within 30-60 minutes can help reduce soreness, promote muscle growth, and keep your energy levels stable (no post-workout crashes!).

Are Smoothies Good for Post-Workout?

Absolutely! They’re quick, easy to digest, and packed with nutrients. The key is what you put in them. Think quality protein, healthy fats, fiber, and some carbs. Smoothies can help speed up recovery, reduce inflammation, and even promote glowing skin.

What to Include in Your Post-Workout Smoothie

Here’s a simple formula I follow:

• Protein powder (whey or plant-based) – Helps with muscle repair.
• Chia seeds or hemp seeds – For healthy fats and fiber.
• Nut butter – Adds healthy fats and keeps you full.
• Frozen banana or berries – For antioxidants and natural sweetness.
• Leafy greens – For an extra nutrient boost.
• Almond milk or non-dairy milk – For creaminess.
• Extras – Greek yogurt, cinnamon, or maca powder for added nutrients.

3 Easy Post-Workout Smoothie Recipes

1. Peanut Butter Banana Protein Smoothie

Creamy, classic, and packed with protein.

Ingredients:

• 1 scoop protein powder
• 1 banana
• 1 tbsp peanut butter
• 1 tbsp chia seeds
• 1 cup almond milk
• Ice (optional)

Blend, sip, and enjoy! Add a sprinkle of cinnamon or cocoa powder for extra flavor.

2. Berry Antioxidant Smoothie

Packed with antioxidants and healthy fats for recovery.

Ingredients:

• ½ cup mixed berries
• 1 scoop protein powder
• 1 tbsp cocoa powder
• 1 tbsp hemp seeds
• ½ cup Greek yogurt or coconut milk yogurt
• 1 cup almond milk
• 1 tsp honey (optional)

Blend and enjoy! For a fun twist, pour it into a bowl and top with fresh fruit and granola.