How to Make a Post-Workout Smoothie: Recipe & Nutrient Guide

Maximizing your workout results goes beyond the reps and sets; it’s what you do after your workout that can truly make a difference.

As a huge smoothie lover, I’ve spent years refining my post-workout smoothie recipes, blending up nutrition and recovery all over the world.

Whether after practices, games, or intense training sessions, I’ve relied on my trusty NutriBullet to create nutrient-packed smoothies for muscle recovery and energy replenishment.

I’ve owned and bought NutriBullets in different countries, and they’ve been my go-to for quick, efficient smoothie-making, no matter where basketball has taken me.

These post-workout smoothies have become a vital part of my recovery process, helping me bounce back faster and stronger after tough workouts.

This guide will break down the essential nutrients needed post-exercise and show you how to craft the ultimate smoothie to supercharge your recovery and support your fitness goals.

Most Important Nutrients for Post-Workout Recovery

During exercise, your body breaks down muscle fibers and depletes energy reserves (glycogen). After your workout, your body enters a state of repair and recovery, and proper nutrition is crucial for maximizing your muscle recovery and overall performance (Bonilla et al., 2020).

A post-workout smoothie is an excellent way to quickly replenish the nutrients your body needs to recover and grow stronger.

The key macronutrients to focus on are protein, carbohydrates, and healthy fats.

Additionally, you need micronutrients such as vitamins and minerals, as well as phytochemicals that help reduce inflammation and support post-workout recovery.

By incorporating the right balance of protein, carbs, fats, and micronutrients, you ensure that your body gets everything it needs to recover quickly and efficiently. 

Protein: The Building Block of Muscle

Protein is essential after exercise because it repairs muscle fibers and stimulates muscle protein synthesis (MPS), a process that helps build stronger muscles.

Ideally, aim for 20-30g of high-quality protein in your smoothie. 

Whey protein is one of the best choices due to its rapid absorption and high levels of essential amino acids, especially BCAAs (branched-chain amino acids), which are directly involved in muscle recovery.

For those who prefer plant-based protein sources, pea protein or rice protein are excellent alternatives.

Related Reading: How Much Protein Do You Need to Gain Muscle?

Carbohydrates: Replenishing Glycogen Stores

After intense exercise, your body’s glycogen stores are depleted, which is why consuming 30-50g of carbohydrates in your post-workout smoothie is crucial.

Carbs help restore glycogen levels, ensuring you have energy for future workouts. 

Simple carbohydrates, such as those found in fruits, are quickly digested and help speed up recovery.

Incorporating fruits like bananas, berries, or mangoes not only provides carbs but also adds vitamins, minerals, and antioxidants that promote muscle repair.

Healthy Fats: Reducing Inflammation

While fats aren’t a primary concern immediately after a workout, adding a small amount of healthy fats can help reduce inflammation and support joint recovery.

Sources like flaxseeds, chia seeds, and almond butter offer healthy omega-3 fatty acids, which have anti-inflammatory properties.

To balance your smoothie, aim for 5-10g of fats.

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How to Make a Post-Workout Smoothie

Crafting the ideal post-workout smoothie is simple and quick with the right ingredients and tools.

A NutriBullet Pro+ is a great choice for blending because it efficiently breaks down all the ingredients into a smooth, nutrient-dense drink in less than a minute.

Whether you’re aiming to replenish energy, boost muscle recovery, or support overall well-being, this smoothie will provide everything your body needs after a workout.

Here are some basic steps that will help you make a post-workout smoothie:

1. Pick a Base: Start with a liquid for blending. Common choices include almond milk, coconut water, or regular water for hydration and smooth texture.
2. Add Protein: Choose a protein powder (whey, pea, or rice) to provide 20-30g of protein for muscle repair and recovery.
3. Add Carbs/Fruit: Select a fruit like a banana, berries, or mango. These provide 30-50g of carbohydrates to replenish energy and glycogen stores.
4. Include Healthy Fats: Add flaxseeds, chia seeds, or nut butters for healthy fats that help reduce inflammation and support joint health.
5. Boost with Extras: Consider adding greens powder for micronutrients, colostrum for recovery, or other supplements like turmeric for anti-inflammatory benefits.
6. Blend & Enjoy: Blend everything together in a NutriBullet Pro+ for 30-60 seconds and drink within 30-60 minutes post-workout.

Simple Post-Workout Smoothie Recipe

There are so many ways to make a healthy post-workout smoothie, but this is just one recipe that goes well for me.

For years, I’ve been primarily using vegan protein powder, and my current favorite is Garden of Life Raw Protein & Greens.

I love mixing in frozen fruits like berries, bananas, and pineapple, which not only taste amazing but also pack a powerful punch of nutrients.

This recipe not only supports muscle growth but also helps restore glycogen levels and provides the healthy fats necessary for reducing post-exercise inflammation.

Plus, the combination of fruit and protein delivers essential vitamins and minerals to further support your recovery process.

Ingredients:

• 1 scoop of whey or vegan protein powder (20-30g protein)
• 1 medium banana (27g carbs for energy replenishment)
• 1/2 cup frozen berries (10-15g carbs, rich in antioxidants)
• 1 tbsp flaxseeds (4g healthy fat, packed with omega-3s for reducing inflammation)
• 8-10 oz almond milk or water (for a smooth texture and hydration)

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Best Time to Drink a Post-Workout Smoothie

Timing is crucial when it comes to post-workout nutrition. Consuming your smoothie within 30-60 minutes after exercise is the sweet spot for nutrient absorption.

During this time, your muscles are more receptive to nutrients, making it the optimal window for recovery.

This period is often called the “anabolic window,” which allows your body to use nutrients more efficiently to repair damaged tissues and rebuild stronger muscles (Schoenfeld & Aragon, 2018).

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Best Supplements to Add to Post-Workout Smoothies

Choosing the right supplements for your post-workout smoothie can significantly enhance your recovery and overall performance. By incorporating targeted supplements, you can boost muscle repair, reduce inflammation, and support immune health.

As someone who has experimented with various supplements over the years to optimize recovery after intense basketball practices and games, I’ve found that adding the right ingredients to my smoothies can make a world of difference.

Below are some of the best supplements to consider for improving your post-workout smoothie, helping you get the most out of your training.

Protein Powder

As discussed earlier, protein powder is essential for muscle repair and growth. Using whey protein or a plant-based alternative provides your body with the necessary amino acids for muscle protein synthesis.

When deciding between whey vs plant protein, it ultimately comes down to personal preference and dietary needs, as both can effectively support muscle recovery and growth.

Protein powder is quick to digest, making it perfect for fast recovery. It’s an incredibly versatile option that blends well with various smoothie ingredients, and you can easily adjust the amount to fit your daily protein needs.

For those like me who prefer vegan options, I’ve found Garden of Life Raw Protein & Greens to be a great plant-based protein that complements any post-workout smoothie.

Greens Powder

Greens powder adds a host of micronutrients and phytonutrients to your smoothie, which helps reduce inflammation, fight oxidative stress, and supply vitamins and minerals that support overall health.

Greens powder is a convenient way to boost your vegetable intake without having to consume large amounts of leafy greens. It’s also a great option when you’re on the go and don’t have time to prepare a full meal but still want the nutritional benefits of fresh vegetables.

A scoop of greens powder also provides additional fiber, which aids digestion and supports gut health.

If you are trying to maximize the post-workout anabolic window with the quickest absorbing protein and carbs, you won’t want to add a greens powder. However, if you want to improve your gut health and boost overall well-being, my favorite greens powder is Bloom Superfoods & Greens:

Colostrum

Colostrum is an underutilized supplement in the fitness world, but its benefits are vast. It contains growth factors that can promote muscle tissue repair and enhance recovery.

Additionally, colostrum supports immune function and gut health, making it an all-around powerhouse for recovery. It’s particularly effective after high-intensity workouts, helping reduce inflammation and prevent soreness.

Incorporating 1-2 teaspoons into your smoothie not only aids physical recovery but also boosts your overall well-being, supporting a faster return to peak performance.

There are a few leading brands making colostrum supplements, but so far, my favorite is Force Factor Primal Origins Colostrum since it is reasonably priced and has made a significant difference in my gut health and allergies.