With summer approaching, I’ve been on a major smoothie kick lately after my workouts! They’re just so refreshing and come together in no time! They also aide in muscle recovery after workouts.
Whenever I make myself a smoothie for after the gym I focus on adding a few things:
- Frozen fruit
- Healthy fats
- Liquid Base
- Protein powder
- Rolled Oats
- Optional: fun toppings!
Frozen fruit- I always keep my freezer stocked with frozen fruit to use in smoothies! I prefer using frozen fruit over ice because sometimes adding ice makes smoothies too slushy. I like my smoothies thick and creamy over icy and slushy!
I usually opt for berries over any other fruit in smoothies. Berries are the lowest in sugar, but add a nice touch of natural sweetness, and are loaded with antioxidants to help reduce muscle inflammation.
Greens- Leafy greens contain magnesium for muscle recovery, as well as antioxidants and added fiber, which will help keep you full for longer after drinking your post-workout smoothie. My favorites to add are spinach or a power greens mix! I usually buy a bag of greens at the grocery store when I’m shopping for the week and throw it in the freezer. Frozen greens help thicken smoothies like frozen fruit does!
Healthy Fats- I try not to take in a lot of healthy fats after my workout but I usually add a little bit of almond or peanut butter for some nutty flavor and a little extra protein! Sometimes I’ll even add a few whole almonds to blend into my smoothie as well! Healthy fats help decrease insulin levels post-workout. A post-workout smoothie should be designed to promote the most rapid delivery of carbohydrates and protein to depleted muscles, that’s why too many fats should be avoided during this time.
Protein: Protein powder helps repair and rebuild muscle tissues after a workout! I usually add 1/2 – 1 scoop of protein to my smoothies depending on what other sources of protein I plan to add! I’ve been alternating between two protein powders lately– ALL MAX Chocolate PB Isonatural Whey Protein and PEScience Snickerdoodle Select Protein. They both taste really good in this smoothie recipe. I usually just order them both on Amazon!
Some other natural sources of protein to add to smoothies include: nut butters and greek yogurt!
Rolled Oats- Lately I’ve been adding oats to my smoothies because they’re a great source of slow digesting carbs- which help replace muscle and liver glycogen stores that were depleted during workout. They also help keep you fuller for longer. Oats help thicken your smoothie as well to give it a good texture! I usually add 1/4- 1/2 cup of oats to my smoothies!
Liquid Base- My favorite liquids to add to my smoothies include: non-fat milk, chocolate milk, almond milk, cashew milk, coconut water, and even regular water! I stay away from fruit juices because they contain a lot of added sugar! I always add my liquid last to the smoothie to prevent myself from adding too much and making it too thin. I start with 1/4 cup of liquid then blend the smoothie up, continuing to add more liquid as needed to reach the desired thickness!
In my berry protein power smoothie bowl I added frozen berries, frozen spinach, non-fat milk, peanut butter, and old fashion rolled oats!
Some of my favorite smoothie bowl toppings include: granola for some crunch, more berries, chia seeds, and cacao nibs! Let me know if you give this smoothie a try after your workout! Enjoy!
Berry Power Protein Smoothie
- ½ cup frozen mixed berries
- 1 cup frozen spinach
- 1 scoop protein powder (vanilla or chocolate both taste great)
- 1 tbsp peanut butter
- ½ cup old fashioned rolled oats
- ⅓ cup- ½ cup milk of choice
- Place all ingredients into your blender except the milk.
- Add milk into blender ¼ cup at a time until you reach the desired thickness of the smoothie.
- Add toppings of choice. Enjoy!
This berry protein power smoothie is the perfect way to refuel after a sweaty workout! It's loaded with carbs and protein to help your muscles recover and keep you full all morning long. Enjoy!