Why a Post Workout Smoothie Might Be the Perfect Recovery Option

Written By Claudia Cheng

Written By Claudia Cheng

If you’re starting to get serious about your workouts and athletic performance, chances are you’ve already started looking into post-workout nutrition. For many people, a protein shake is the go-to option because it’s popular, accessible, and feels like the “standard” choice. I mean, chances are, more than half of your fellow gym goers probably have some sort of protein shake at least once during the week. But protein shakes aren’t the only way to support recovery—and they’re not always the most enjoyable or affordable either. That’s where a post workout smoothie comes in.

Unlike protein shakes, a post workout smoothie uses real food, can be more customizable, and often tastes fresher and more satisfying. You can blend together nutrient-rich ingredients to create a balanced drink that’s just as effective for recovery as a full meal—without the heaviness that sometimes comes with eating after exercise.

Why Choose a Post Workout Smoothie?

Eating a balanced meal with carbohydrates, protein, and healthy fats is always a smart approach for recovery. But after a tough workout, not everyone has the appetite for a big plate of food. If you struggle to eat right after exercise, a post workout smoothie is a lighter, easier way to refuel, rehydrate, and recover. Since liquids are digested more easily than solid meals, you’ll get those key nutrients into your system faster.

When made with the right mix of ingredients, a post workout smoothie can be just as nutrient-dense as a meal. It gives your body what it needs to rebuild muscle, restore glycogen, and reduce post-exercise fatigue (1) - all in one convenient glass.

Five different smoothie combinations

The Three Essential Components of a Post Workout Smoothie

1. Carbohydrates (fruit & vegetables)
Carbs are your body’s main energy source and help replenish glycogen stores that are depleted during exercise. Fruits and vegetables also deliver essential vitamins, minerals, and antioxidants, which support immune function and reduce oxidative stress (2).
Examples: berries, bananas, mango, pineapple, kale, spinach, carrots

2. Protein
Protein supports muscle repair and helps reduce muscle breakdown after exercise. Contrary to popular belief, you don’t need to chug your protein the second your workout ends - but including it in your post workout smoothie ensures you’re giving your body the building blocks it needs to (re)build muscle.
Examples: Greek yogurt, protein powder, soy milk, soft tofu, cottage cheese

3. Healthy fats
Adding fats boosts calories for athletes with high energy needs and helps slow digestion, leading to steadier blood sugar levels. Many sources of fat also provide added nutrients like fibre and omega-3s, which have been demonstrated to help reduce inflammation (3).
Examples: nut butter, chia seeds, flax seeds, hemp hearts, avocado

Optional: Natural Sweeteners
A drizzle of honey, maple syrup, or a couple of dates can enhance the flavor of your post workout smoothie without going overboard. Since fruit sweetness varies, a touch of added sweetness can make your smoothie something you’ll actually look forward to drinking.

The inclusion of protein and carbohydrates helps to improve body composition, muscle protein synthesis and promotes general recovery! (1)

Beyond the Gym: Other Times a Post Workout Smoothie Shines

While they’re most often associated with recovery from exercise, a the components of a post workout smoothie isn’t just for athletes. Smooth, nutrient-dense blends can be a lifesaver in other situations, too. For example, a post workout smoothie can be soothing after oral procedures at the dentist when chewing is uncomfortable. It’s also a gentle option during sore throats or when swallowing solid foods is difficult. Even during periods of low appetite, a smoothie can help you get in calories, protein, and vitamins without feeling overwhelming. In other words, a smoothie containing carbohydrates, protein and fats can support recovery and nourishment at many different stages of life, not just after training.

Final Thoughts

If you don’t already have a go-to recipe, start experimenting with different combinations until you find your favorite. A balanced post workout smoothie can help you refuel, rehydrate, and recover more effectively - while being versatile enough to fit into other parts of daily life. Whether you’re training hard, bouncing back from illness, or just need a quick and nourishing option, a smoothie can be your simple, reliable solution. While it may take a few minutes to make, it’s certainly more affordable and tastier than a protein shake!


My go-to combination is (not pictured in examples)

  • ½ c strawberry

  • ½ banana

  • ½ c soy milk

  • ¼ c almond butter (for post workout smoothie; 2 tbsp for pre workout smoothie)

  • 1 scoop protein powder (for post workout smoothie; skip if pre workout smoothie)


References

1 Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017). https://doi.org/10.1186/s12970-017-0189-4

2 Tan BL, Norhaizan ME, Liew WP, Sulaiman Rahman H. Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases. Front Pharmacol. 2018 Oct 16;9:1162. doi: 10.3389/fphar.2018.01162. PMID: 30405405; PMCID: PMC6204759.

3 Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355-374. doi: 10.3390/nu2030355. Epub 2010 Mar 18. PMID: 22254027; PMCID: PMC3257651.

Claudia Cheng