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.

My Post-Workout Smoothie for Muscle Recovery

Servings: 1 smoothie 1x

Scale

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)

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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.

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 High Protein Nut-free Vegetarian

Recipe By: Jessica Beacom