My Post-Workout Smoothie for Muscle Recovery

Name: Post Workout Smoothie
Prep time: 5 min
Total time: 5 min
Ingredients: ¾ cup milk of choice or water (we use unsweetened plain almond milk); 1 scoop (30g) Puori PW1 Bourbon Vanilla or Dark Chocolate Whey Protein; ¾ cup frozen blueberries or mixed berries; ¼ cup Greek yogurt, flavored or non-flavored (may substitute banana)

If you workout regularly with the intention to improve your fitness and overall health you may be wondering if you need to consume a post-workout snack or protein shake. I know that there is a lot of information and widely-varying opinions out there and I recognize that everyone’s needs are different so I’ll do my best to help clear the confusion and to present the case for who might need one and when the best time to enjoy it might be. And of course I’ll share a time-tested, RD-approved post workout smoothie that’s easy to adapt for a variety of tastes and nutrition needs.

Close up view of two deep purple colored Post Workout Smoothies in glasses with glass straws topped with hemp seeds and blueberries.

This post was created in partnership with Puori.

Benefits of refueling after a workout

Repair muscle damage – Muscle damage occurs on a microscopic level in the muscles during workouts. It’s this breakdown and repair process that allows muscles to grow resulting in more contractile strength and size. Enjoying a post workout shake or smoothie with protein is a convenient and tasty way to get the protein your muscles need in order to repair those micro-tears so you can get stronger or faster.
Provide essential amino acids and carbohydrates – A post workout smoothie not only tastes delicious but the protein in it can help promote muscle recovery by providing essential amino acid building blocks while the carbohydrates help replete muscle and liver glycogen stores and the liquid used as a base and that found in fruit and veggies helps bolster hydration. Refueling with a high-protein smoothie may also help reduce muscle soreness if you’re not already getting enough protein to support your active lifestyle or body composition goals.
Help you meet overall nutrition needs – Enjoying a smoothie after working out can also help you meet your overall nutrition needs for carbohydrates, protein, fat, vitamins, and minerals and is a good way to bridge the gap between meals when lunch or dinner is still several hours away and you find yourself hungry.

Overhead view of a blender filled with Post Workout Smoothie ingredients including frozen blueberries

Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

Post Workout Smoothie

A deliciously quick and effective way to support muscle recovery and health after a workout.

Prep: 5 minsTotal: 5 mins

Pin for Later Rate recipe

Print Recipe

Servings: 1 smoothie 1x

Ingredients

¾ cup milk of choice or water (we use unsweetened plain almond milk)
1 scoop (30g) Puori PW1 Bourbon Vanilla or Dark Chocolate Whey Protein
¾ cup frozen blueberries or mixed berries
¼ cup Greek yogurt, flavored or non-flavored (may substitute banana)

Cook Mode Prevent your screen from going dark

Instructions

In a blender, combine milk or water, protein powder, frozen berries, yogurt, and any additional add-in’s you would like.
Blend until smooth. Add additional milk or water as needed to achieve desired consistency.
Transfer to a glass and enjoy.

Last Step! Please leave a review and rating letting us know how you liked this recipe! This helps our business thrive so we can continue providing free recipes and high-quality content for you.

Notes

Optional add in’s:

1 scoop (5g) Puori Creatine+ (adds 0 cals – 0C, 0F, 0P / 5g creatine monohydrate)
1 scoop (10g) Puori Collagen Peptides (adds 35 cals – 0C, 0F, 9P)
1-2 teaspoons chia seeds, flaxmeal or hemp hearts (we love this Super Seed Trio)
- Per teaspoon
  - Chia seeds (adds 16 cals – 1C, 1F, 1P, 1g Fiber)
  - Flax meal (adds 16 cals – 1C, 1F, 1P, 1g Fiber)
  - Hemp hearts (adds 18 cals – 0C, 2F, 0P, 0g Fiber)
  - ½ cup frozen spinach or 1 cup fresh spinach (adds 23 cals – 3C, 0F, 3P- 2g Fiber)
  - ½ cup frozen cauliflower rice (adds 13 cals – 2C, 0F, 2P- 1g Fiber
  - 1 tablespoon almond butter or peanut butter (adds 94 cals – 3C, 8F, 4P – 1g Fiber)
  - 1 tablespoon peanut butter powder (such as PB2) (adds 25 cals – 3C, 1F, 3P – 1g Fiber)
  - 1 teaspoon maca root powder (adds 8 cals – 2C, 0F, 0P – 0g Fiber)

Nutrition Info for Milk and Yogurt Combinations:

Per serving (1 smoothie with almond milk and 2% plain Greek yogurt): 245 calories, 5 g total fat (2 g sat fat), 222 mg sodium, 22 g carb (3 g fiber, 16 g sugar – 3 g added sugar), 29 g protein, 60 mg cholesterol

Per serving (1 smoothie with almond milk and 4% plain Greek yogurt): 257 calories, 7 g total fat (3 g sat fat), 222 mg sodium, 22 g carb (3 g fiber, 16 g sugar – 3 g added sugar), 28 g protein, 65 mg cholesterol

Per serving (1 smoothie with 2% milk and 2% plain Greek yogurt): 305 calories, 7 g total fat (4 g sat fat), 186 mg sodium, 30 g carb (3 g fiber, 25 g sugar – 3 g added sugar), 34 g protein, 74 mg cholesterol

Per serving (1 smoothie with 2% milk and 4% plain Greek yogurt): 317 calories, 8 g total fat (4 g sat fat),185 mg sodium, 30 g carb (3 g fiber, 24 g sugar – 3 g added sugar), 33 g protein, 79 mg cholesterol

Nutrition Information

Serving Size: 1 smoothie (with almond milk + 2% yogurt)
Calories: 245
Fat: 5 g
(Sat Fat: 2 g)
Sodium: 222 mg
Carbohydrate: 22 g
(Fiber: 3 g
Sugar: 16 g (3 g added))
Protein: 29 g
Cholesterol: 60 mg

Dietary

Egg-Free Gluten-free Grain-Free Nut-free Vegetarian

© The Real Food Dietitians

Recipe By: Jessica Beacom

Ingredient Highlights

We’ve kept the base formula simple with just 4 ingredients:

Almond milk or Milk of your choice – A good source of calcium, vitamin D, vitamin E (almond milk only). Refrigerated coconut milk or soy milk is also a tasty option.
Whey protein powder – I love the taste and the simple, effective ingredients found in Puori PW1 whey protein. A scoop of protein powder daily can help you meet your protein needs if you’re an active woman like me.
Greek-style plain yogurt – A great source of bone-strengthening calcium, protein, and probiotics for a healthy gut
Blueberries – A good source of vitamins C and K, potassium, and powerful antioxidants. I opt for frozen wild blueberries most often and consider them a superfood thanks to their very high concentration of antioxidant polyphenols and 30% less sugar than conventional low-bush blueberries

Overhead view of two bags of Puori protein powder surrounded by hemp seeds and smoothie ingredients.

Protein Powder: What’s inside the bag Matters

When it comes to post workout nutrition or for using in protein-enhanced recipes I always reach for Puori PW1 whey protein. I’ve found that it’s simply the best tasting protein powder out there and I love that it’s pasture raised and offers 21 grams of high quality protein in one (30g) scoop in addition to being:

Lightly sweetened with a touch of organic coconut sugar which adds just 3g of added sugars (5 grams of total sugar) per serving for the Bourbon Vanilla flavor and 1g of added sugar (3 grams of total sugar) per serving for Dark Chocolate.
Available in Bourbon Vanilla and Dark Chocolate
The only protein brand with the Clean Label Project Transparency Award. Knowing that every batch is tested is free of heavy metals, bisphenols, glyphosate, pesticides, residual solvents, and antibiotics to ensure they do not exceed the limits of stated by California Proposition 65 gives us peace of mind
Free of artificial sweeteners, flavors, or colors
A truly limited ingredient product with just 5 ingredients

A canister of creatine next to a deep purple smoothie surrounded by spinach leaves and blueberries.

Overhead view of a canister of creatine and a canister of collagen next to small bowls of smoothie ingredients and a bowl of spinach

Customize It To Meet Your Unique Needs

Unlike most smoothie recipes, this one doesn’t start with a frozen banana (unless you want it to) and while I do add spinach for vitamins and minerals, it’s not your typical green smoothie. Adding nut butter adds fat which can help keep you full until your next regular meal while the addition of seeds like flax, hemp, or chia add a bit of protein, healthy fats, and fiber.

I love to add a scoop of creatine monohydrate to my smoothies to maximize muscle and brain health especially during perimenopause.

This post workout smoothie starts with a base of milk or non-dairy milk but you can easily replace it with coconut water for an extra boost of electrolytes. Adding a few ice cubes gives the smoothie a cool, frosty texture which is often welcome after a sweaty run or gym session.

Suggestions for Customizing Your Smoothie

You can make this smoothie to fit your needs by adding any of the following additions.

1 scoop (5g) Puori Creatine+ (adds 0 cals – 0C, 0F, 0P / 5g creatine monohydrate)
1 scoop (10g) Puori Collagen Peptides (adds 35 cals – 0C, 0F, 9P)
1-2 teaspoons chia seeds, flaxmeal or hemp hearts (we love this Super Seed Trio)
- Per teaspoon
  - Chia seeds (adds 16 cals – 1C, 1F, 1P, 1g Fiber)
  - Flax meal or ground flax seeds (adds 16 cals – 1C, 1F, 1P, 1g Fiber)
  - Hemp seeds (adds 18 cals – 0C, 2F, 0P, 0g Fiber)
½ cup frozen spinach or 1 cup fresh baby spinach (adds 23 cals – 3C, 0F, 3P- 2g Fiber)
½ cup frozen cauliflower rice (adds 13 cals – 2C, 0F, 2P- 1g Fiber
1 tablespoon almond butter or peanut butter (adds 94 cals – 3C, 8F, 4P – 1g Fiber)
1 tablespoon peanut butter powder (such as PB2 or Naked PB) (adds 25 cals – 3C, 1F, 3P – 1g Fiber)
1 teaspoon maca root powder (adds 8 cals – 2C, 0F, 0P – 0g Fiber)

C = Carbohydrate, F = Fat, P = Protein; All numbers listed as grams

See the recipe card notes above for different formulations of milk and yogurt and their respective nutritional analyses.

Close up view of a thick Post Workout Smoothie being poured into a glass from a blender pitcher

Frequently Asked Questions

Can I drink a protein smoothie or shake on My rest days?

Yes. Your need for protein doesn’t go away on rest days. In fact, your body is working hard on rest days to rebuild from your previous day’s efforts. If you can get adequate protein from the meals you eat on rest days then you don’t have to have a protein shake or smoothie. But if you find it easier (and more enjoyable) to have a smoothie on rest days to help you meet your protein goals, then go right ahead. The addition of nut butter and extra veggies like frozen cauliflower rice adds bulk and satiety from fat and fiber, respectively, making it a great option for breakfast.

Do I need a post workout recovery smoothie?

While it may be beneficial for some to have a high-protein drink after a workout, it’s not strictly necessary. If you’re not actively trying to build muscle or are doing a light workout, a post workout smoothie may not be necessary. You can easily get the protein you need from three balanced meals plus a nutritious snack or two

Are smoothies good for post workout?

High-protein smoothies are a great option for refueling after a tough workout or when you need a mini-meal to get you from breakfast to lunch (or lunch to dinner). They’re easy to prepare and can be incredibly nutritious. They’re easier to digest than a full meal, especially after intense workouts when you don’t feel like eating right away and are very portable so you can take them on the go.

Close up view of two deep purple Post Workout Smoothies topped with hemp seeds.

The photos in this post were taken by Megan McKeehan.

For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!

Benefits of refueling after a workout