To keep our bodies in tip-top shape, it's important to work out according to your ability, even if it's only moderately. But during any sweat session, your body uses up electrolytes and and other nutrients that are essential to keep it working efficiently and at its peak. That's why it's important to have a meal or some sort of snack post-workout. Eating helps your body regain its hydration and some of the minerals it may have loss through perspiration during exercise.
But sometimes, you might be short on time and aren't able to cook up a whole, healthy meal right then and there. Other times, your appetite just isn't up to eating for another few hours or you might be craving something a little more dessert-like. That's when you might want to turn to a post-workout smoothie.
More from MamásLatinas: 30 Vegetable smoothies that are surprisingly tasty
Having a post-workout smoothie within an hour after working out helps it rebuild some of its glycogen stores and gives it the necessary nutrients it needs to start rebuilding muscle tissue. But it's a good idea to make sure your smoothie has the right kind of ingredients to truly make it a complement to your workout. You'll want to include sources of carbohydrates, protein and healthy fats. Greens like kale or spinach, fruits, peanut butter, coconut oil and almond milk are all types of ingredients that will keep your smoothie healthy, yet delicious. You can also spike your smoothie's protein content by adding in protein powders like whey, hemp, or flavored options.
No matter what you prefer, you'll be sure to find a recipe that's right for you, and some of them are even packed with so much fiber that they can also serve as complete meal replacements. This makes them a great option for both those trying to lose weight and others who just want to build up some muscle.
Here are 30 smoothie recipes that are perfect to have after a sweat-filled workout session.
Drink this smoothie if you’re working towards a flat belly.
The flat-belly smoothie has a blend of ingredients that are great for keeping a healthy waist and it’s only 283 calories per serving. The pineapple may help ease digestion and eliminate bloat, while the kale potentially helps prevent constipation. The calcium found in the Greek yogurt may also helps to boost metabolism by prompting the body to burn fat.
Get the recipe at PopSugar.
If you like a blend of tropical flavors, this smoothie is a delicious post-workout option.
The main ingredients in this protein smoothie are strawberries, coconut milk, and vanilla protein powder. The MCTs in coconut milk, a kind of fat found in the liquid, may aid in weight loss and could benefit both body composition and metabolism since they are less likely to be stored as fat in the body. Strawberries potentially help control the body’s blood sugar levels and may help suppress appetite. You can also modify the smoothie to make it vegan by using a plant-based protein powder.
Get the recipe at Fit Foodie Finds.
If you enjoy a refreshing minty flavor, have this potassium peppermint smoothie.
This smoothie calls for a mix of ingredients including mint leaves, raw cashews, a banana, silken tofu, soy milk, and vanilla extract. Cashews are a great source of magnesium, which can help regulate the body’s carbohydrate and fat metabolism. Mint may help food pass through the stomach quicker, making it a good option for those suffering from indigestion.
Get the recipe at Prevention.
Though typically not used as a smoothie ingredient, yams are the perfect addition for a post-workout drink.
If you’re looking to replace a meal, yams keep you full longer and are high in fiber, potassium, and antioxidants. The recipe also calls for a chopped pear. Pears are one of the fruits highest in fiber, which can keep cholesterol levels down and prevent stomach bloating caused by constipation.
Get the recipe at GreenBlender.
If you want to skip the salad, go for this vegan avocado spinach smoothie instead.
To make the smoothie, all you need is an avocado, spinach, chilled almond milk, a natural sweetener (like honey), and ice. Avocados and their healthy fats have a ton of benefits that possibly include the reduction of belly fat. Their fat also helps the body absorb nutrients from plant foods, moving them along the digestive tract. One serving of this tasty smoothie is just under 300 calories.
Get the recipe at SkinnyMs.
Just because your shake is a little sweet doesn’t mean it can’t be a post-work option.
This peanut butterscotch smoothie works if you’re going for something a little more dessert-like. Some ingredients in the drink include chocolate protein powder and sugar-free butterscotch instant Jell-O pudding that gives it its sweetness. The recipe also calls for ground flaxseeds, which can help prevent cardiovascular disease and may reduce certain kinds of inflammation.
Get the recipe at Muscle & Fitness.
The ingredients in this smoothie could help boost your metabolism.
This smoothie has over 30 grams of protein and is made with healthy ingredients like broccoli florets, garbanzo beans, and flaxmeal. The ingredients are calcium-rich, which aids those on a weight-loss journey, and full of zinc from the Greek yogurt, which may help suppress appetite and boost metabolism.
Get the recipe at PopSugar.
If you’re looking to support muscle recovery, drink this chocolate tart cherry recovery smoothie.
The tart cherries in this recipe (or tart cherry juice, if you prefer) may increase strength and reduce muscle soreness, improving overall recovery time after exercise. The recipe also calls for other ingredients like Greek yogurt, which provides calcium and protein, honey which opens up cells and lets the protein in to start repair, and cocoa powder, which is rich in antioxidants that protect the body.
Get the recipe at Make Healthy Easy.
If you want to feel like you’re on vacation after a productive workout session, then have this pineapple lime smoothie.
This tropical smoothie is packed with lots of green foods including spinach, cilantro, kiwi, spirulina powder, and a sprinkle of lime. Spirulina, in particular, makes a great post-workout food since it may help minimize the damage from muscle fatigue, improving endurance and strength. Spirulina’s also linked to lower blood sugar levels and anti-inflammatory properties.
Get the recipe at Simply Quinoa.
Pumpkin’s good for more than just making pie.
Pumpkin’s the perfect food for those on a weight loss journey because it’s nutrient-dense but also low in calories. It’s also a rich source of vitamin A, which may help protect against cell damage from exercise. Pumpkin is a great food for those who want to boost their immune systems, as the vitamin C in pumpkin can help increase the production of white blood cells.
Get the recipe at Prevention.
To support recovery after exercise, drink this smoothie to reduce inflammation and build muscle.
This post-workout smoothie calls for ingredients like pineapple, turmeric, spinach, and avocado. Turmeric is a natural super supplement with tons of potential benefits that include helping the body fight chronic inflammation and possibly even preventing cancer. Pineapples contain bromelain, an enzyme that speeds up the recovery of damage caused by strenuous exercise.
Get the recipe at Bless this Mess.
If you’re craving dessert but want to keep it healthy, have this apple pie smoothie.
To make the smoothie, you’ll need an apple, vanilla protein powder, cinnamon, walnuts, and unsweetened vanilla almond milk, or water, if you prefer. Apples will keep you full longer because they’re high in water content and fiber, making them a good choice for those looking to shed a few pounds. They also potentially promote the growth of good gut bacteria.
Get the recipe at Muscle & Fitness.
Drink the cran-beet crusher smoothie if you want to improve blood flow and stamina.
The superfoods in this smoothie, like the cranberries and kale, add to the good that your workout sessions do for your body. Cranberries promote a healthy digestive system, since they’re full of fiber that can help keep things moving and keep you full longer, preventing overeating. Kale’s also full of fiber and other vitamins that manage blood sugar and promote brain development.
Get the recipe at Prevention.
This dessert-like chocolate brownie batter shake is packed with protein.
Ingredients including chocolate protein powder, mini chocolate chips, and cocoa powder give this shake its yummy chocolatey taste. Cocoa powder is loaded with potential benefits that include reducing appetite and inflammation and regulating the use of energy in the body. This shake also calls for 1/4 cup of brewed coffee, making it perfect for those who need an extra shot of energy.
Get the recipe at Daily Burn.
This banana and oatmeal smoothie will help you achieve a flat belly.
Not only is this smoothie tasty, but it can also serve as a meal replacement. To prep the smoothie, you’ll need a banana, Greek yogurt, soy or rice milk, whole grain rolled oats, flaxseeds, and honey. Oatmeal is full of resistant starch that can help suppress appetite.
Get the recipe at MamásLatinas.
This sweet, creamy smoothie makes a great post-workout recovery drink.
You can cater the smoothie to taste by adding two or three pitted medjool dates, and almond or peanut butter, depending on your preference. Though it already packs 8 grams of protein, you can add a scoop of vanilla protein powder to boost its recovery properties and bring it up to 20 grams of protein.
Get the recipe at The Telegraph.
This peachy smoothie is the right mix of protein and carbohydrates to spur recovery after a workout session.
The peach recovery smoothie gets most of its flavors from the two peaches required for the recipe and the banana that’s added for extra creaminess. Peaches can keep your digestion running smoothly by preventing constipation and are also a healthy alternative to other snacks since they don’t contain any cholesterol, sodium, or saturated fats.
Get the recipe at Healthy Seasonal Recipes.
To promote digestive health, you can drink this papaya ginger smoothie.
The papaya in this recipe can help keep the digestive tract healthy, while the ginger and mint can be soothing for those who tend to suffer from an upset stomach. A 16-ounce serving of this drink will only run you 181 calories, making it a great snack after a fun gym session.
Get the recipe at Daily Burn.
This blueberry banana smoothie tastes just like cheesecake, but packs a ton of protein.
The recipe calls for blueberries, which are a superfood loaded with antioxidants but low in calories, more than most common fruits and vegetables. They can also help reduce muscle damage after strenuous exercise by minimizing soreness and reduced muscle performance. To add even more protein to the drink, you can throw in a scoop of vanilla protein powder.
Get the recipe at Hurry the Food Up.
Drink this tasty smoothie full of cherries and pineapple after an intense sweat session.
Pineapples and cherries both contain anti-inflammatory properties, which can reduce soreness after a workout. By throwing in cherries, you’ll rest well since they can be a source of melatonin, a hormone that helps control the sleep-wake cycle. Since pineapples are also full of antioxidants, they may help fight oxidative stress that causes inflammation and disease.
Get the recipe at Fox and Briar.
It’ll seem like you’re having cheesecake in a glass with this smoothie.
To prep this smoothie, you’ll throw in organic cottage cheese, vanilla protein powder, skim milk, and sugar-free cheesecake instant Jell-O pudding mix. Even though it feels like you’re having dessert, one serving of this smoothie is only 250 calories and you’ll be drinking enough protein to grow and repair muscle damage after a workout.
Get the recipe at Muscle & Fitness.
Drink this shake inspired by the German black forest chocolate cake.
To make this drink you’ll need your choice of unsweetened almond milk, soy milk or skim milk, a banana, frozen dark sweet cherries, and two scoops of your favorite chocolate protein powder. Cherries are packed with both antioxidants and flavor, so you’ll spur muscle recovery while also satisfying your sweet tooth.
Get the recipe at Daily Burn.
If you want to feel refreshed after a sweaty workout session, have this watermelon beet smoothie.
The ingredients in this smoothie, including watermelon, beets, and kefir, pack a ton of health benefits. Watermelon’s full of fiber and water, which means it keeps you full longer and keeps you hydrated. Kefir promotes a healthy gut and aids various digestive problems like diarrhea and irritable bowel syndrome.
Get the recipe at Watermelon.org.
After working hard at the gym, refuel with this mango smoothie.
The coconut water in this recipe will help you regain some of the electrolytes you may have lost while sweating. Mangoes are good for digestion since they contain enzymes that aid the breakdown of protein and their prebiotic dietary fiber content helps feed good bacteria in the gut, which in turn may help prevent a host of diseases.
Get the recipe at Prevention.
Replenish your energy with this berry orange creamsicle smoothie.
To make this smoothie, you’ll only need a cup of blueberries, a banana, an orange, rolled oats, and Greek yogurt. The blueberries will make your drink antioxidant-rich, while the orange can help prevent heart disease, is rich in vitamin A and citric acid. These two increase the absorption of iron in the digestive tract which can prevent anemia, often caused by iron deficiency.
Get the recipe at Kayla Itsines.
Throw some green tea into your smoothie to up its health benefits.
Green tea is a natural, healthy beverage that can increase fat burning and metabolism. Green tea also contains caffeine that may improve physical performance by making fatty acids available for use as energy. One serving of this smoothie is only 201 calories, which makes it a great post-workout option if you’re trying to minimize your calorie intake.
Get the recipe at SkinnyMs.
The fruity flavors in this kale, berry, and acai smoothie make it a sweet post-workout option.
One of the ingredients in this recipe is acai powder, which is made from the acai berry, typically referred to as a superfruit. Acai berries are nutrient-dense, contain healthy fats, and just a low amount of sugar. They possibly help reduce cholesterol levels and may even help prevent cancer. This smoothie also contains nutrient-rich foods like strawberries, blueberries, and chia seeds.
Get the recipe at Deliciously Ella.
Refuel with this athlete-approved creamsicle cracked oats smoothie.
This smoothie has an oatmeal-like consistency and you can have it either with a spoon or a straw. To make it, you’ll need a banana, peanut butter, almond milk, flaxseed, steel-cut oats, and a little cinnamon for extra taste. To give it a thicker consistency, make sure to refrigerate it. One serving of this delicious smoothie will only cost you 316 calories.
Get the recipe at PopSugar.
This post-workout smoothie will both soothe and rebuild worn-out muscles from exercise.
This golden milk smoothie contains turmeric and ginger, which can both work to reduce muscle pain and soreness. The turmeric has anti-inflammatory properties that potentially help prevent chronic inflammation that causes the body to attack its own tissues, while the ginger may help reduce the day-to-day progression of muscle pain.
Get the recipe at Party in my Plants.
If you go for early morning workouts and you need a cup of coffee, try this almond java chip smoothie.
To make this drink, you’ll throw in a cup of coffee, raw cacao nibs, and almond milk, among other ingredients. If you’re a person who hasn’t already become tolerant to the effects of caffeine, coffee can help to speed up your metabolism and improve fat-burning. The almond milk is also a good source of calcium, which keeps the heart and muscles strong.
Get the recipe at Sarah Kay Hoffman.
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