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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Post-Workout Green Smoothie For Recovery

Any post-workout green smoothie for recovery should AT LEAST have a good amount of protein, healthy carbs, and liquid for rehydration. This green smoothie hits checks all of the boxes.

Post-Workout Green Smoothie for Recovery | SimpleGreenSmoothies.com

You just rocked that tough workout! Now what? It’s super important to replenish the nutrients in your body and fuel your body with the right foods to help rebuild your muscles. Our bodies need the perfect combination of protein, carbohydrates, and liquids after working up a sweat. A post-workout green smoothie is just the thing to help your body recover.

Each nutrient-dense ingredient was specially selected to help your body recover and rehydrate. Read our whole list of post-workout ingredients that we love adding to green smoothies here.

Now get ready to help your body recover after a grueling (or not-so-grueling) workout. Just for you, we’ve created the perfect post-workout green smoothie for recovery!

If you love this recipe, be sure to check out our other pre- and post-workout smoothies:
Cherry Pineapple Post-Workout Green Smoothie (with our fave protein powder)
The Perfect Pre-Workout Green Smoothie
Energy-Packed Pre-Workout Green Smoothie (with our fave energy booster powder)

Post-Workout Green Smoothie


  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 1x
  • Category: Breakfast, Drinks


Any post-workout green smoothie should AT LEAST have a good amount of protein, healthy carbs, and liquid for rehydration. This green smoothie hits all of those requirements as long as you include those chia seeds. We also highly recommend using coconut water (“nature’s gatorade”), but you can get by with regular h2o. Go ahead and enjoy this smoothie… you’ve earned it!



  • 2 cups fresh kale
  • 1 cup coconut water (or filtered water) (unsweetened)
  • 1 orange (peeled)
  • 1 cup pineapple
  • 1 cup blueberries
  • 2 tbsp chia seeds


  1. Blend kale and liquid until smooth.
  2. Add remaining ingredients, and blend until smooth. Enjoy!


*Use frozen fruit to make smoothie cold.



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  1. Isela

    May 18th, 2015 at 10:24 am

    Hi Can I use spinach instead of kale and mixed berries instead of blueberries? Also can i use any other type of fruit and just add the tbs of chia seeds?

  2. SGS Rawkstar

    May 19th, 2015 at 8:11 am

    Hi Isela,

    Our recipes are here to inspire you! Using kale instead of spinach, and using mixed berries instead of blueberries, sound like great ideas! While you can switch up the fruits, we like adding pineapple + orange to our post-workout green smoothie for their potassium, an important electrolyte that helps the body restore its fluid levels. Mixed berries will obviously include blueberries, but just so you know…these little guys give your body a huge antioxidant boost! In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

    And yes, don’t forget those chia seeds!

  3. sharon Bunim

    November 18th, 2015 at 7:06 am

    hi there,
    can i use the babies instead of the large leafy green like baby spinach baby kale.

  4. SGS Rawkstar

    November 18th, 2015 at 7:50 am

    Hi Sharon,

    Of course! Baby greens are mild in flavor, but packed with nutrients! They’re a great choice for green smoothies!

  5. Bre

    May 18th, 2015 at 4:57 pm

    Hi! Can post work out smoothies be used as a dinner replacement as well? I’m trying to do a smoothie for breakfast and dinner.. Solid for lunch, and then healthy snacks as needed. I typically work out until 630… Looking for something great for after a work out but can also be filling enough to be my dinner.

  6. SGS Rawkstar

    May 19th, 2015 at 8:28 am

    Of course! We suggest adding a healthy fat to your smoothie as well, to ensure you’re getting a complete meal!


  7. Melissa

    July 25th, 2016 at 9:31 pm

    And a protein for your muscles!

  8. Emily

    June 23rd, 2015 at 11:56 am

    Shouldn’t your post-workout smoothie have a larger protein content than what you have here? There is only about 1g protein/Tbsp in chia seeds, and another maybe 2 or 3 g for the kale so you’re looking at 4g protein tops in this….that’s almost nothing. Am I missing some ingredient that should have more protein?

  9. SGS Rawkstar

    June 24th, 2015 at 12:15 pm

    Hi Emily,

    The type of training you do, as well as the overall diet style you’re following, all play a role in how much protein you need post-workout. If you’re interested in adding additional protein to your post-workout meal, we suggest enjoying a handful of nuts, hard-boiled egg or adding an additional protein boost to your smoothie…


  10. Melissa

    July 25th, 2016 at 9:30 pm

    But don’t you think this is information you should include? The packet I got said not to work out too much and then I came across this online. With a base diet of very little protein, what would be your recommendation? How many grams of protein per weight per workout? Thanks!

  11. Leitulagi

    July 20th, 2015 at 3:22 am

    I was wondering if you drink this straight after a workout? Or do you wait say 30mins after you’ve finished?

  12. SGS Rawkstar

    July 20th, 2015 at 6:57 pm

    Hi Leitulagi,

    Thanks for reaching out! We suggest reaching for your Post-Workout Green Smoothie for Recovery within 30-45 minutes after your workout! Can’t enjoy your smoothie within that time-frame, no worries, your body will still be reaping the benefits!

  13. Jammie

    July 29th, 2015 at 11:00 pm

    Hey!! Thank you for sharing your beautiful recipes !
    I wanted to know if there is anything else I can use to replace Chia seeds that would provide the same or almost the same nutrients? It is not available in my country.

  14. SGS Rawkstar

    July 30th, 2015 at 7:29 am

    Hi Jammie,

    Don’t have chia seeds near you? Substitute another plant-based protein option in its place. Here are a few of our favorites!!


  15. Amy

    July 30th, 2015 at 2:39 am

    Hi – is there a reason the Post workout smoothie isn’t suitable for children? My son is very active and we spend a lot of time travelling and these smoothies are great whilst we are on the go but I am looking for something nutritious for him following his exercise. Thanks

  16. SGS Rawkstar

    July 30th, 2015 at 7:31 am

    Hi Amy,

    We love sharing our green smoothies with little rawkstars, it’s a great way to provide them with fresh fruits, leafy greens, + tons of nutrition! How old is your son?

  17. Amy

    July 31st, 2015 at 11:54 am

    Hi – he is 8 years old and as I said very active!! I’m looking for something quick & nutritious following his training sessions. Thanks Amy

  18. SGS Rawkstar

    July 31st, 2015 at 8:31 pm

    Hi Amy,

    Sounds like it would be a great addition to his healthy diet! We suggest starting with a 8oz snack size for little tummies!

  19. Brenda Hedstrom

    August 17th, 2015 at 6:32 pm

    What if I am missing the orange? Will any citrus work?

  20. SGS Rawkstar

    August 18th, 2015 at 1:00 pm

    Hi Brenda,

    Yes, swap out orange for another citrus you enjoy or have on hand. Here are a few of our favorites…


  21. Sydney

    October 6th, 2015 at 3:55 am

    If you Drink the Pre- and the Post-workout smoothie. What would be tue recommended serving Size? 8oz Pre and 8oz Post? Or double tue ammount if you worked out hard? 😉

  22. SGS Rawkstar

    October 6th, 2015 at 5:48 pm

    Hi Sydney,

    Blending two snack size or 8oz servings is a great idea before + after your workout! It’s also important to listen to your body. If you’re finding your tummy growling during or after a hard workout, you might want to blend a little bit more to ensure your body is fueled!

    Cheers 🙂

  23. ian

    November 21st, 2015 at 9:51 am

    I agree, for a ‘post workout’ food, it is very low in protein and, with al due respect Chia seeds are very expensive and could easilly be replaced with Flax or Sesame seeds, or a mixture of both. Furthermore frozen kale or spinach is just as good as fresh, as are frozen blueberries.
    Why not make it simple: 2 portions of frozen spinach or kale; 1 cup of (coconut) water; 1 cup of orange juice, 1 cup of pineapple juice, 1 cup of frozen blueberries, 1 tbsp of Flax and 1 tbsp of Sesame seeds.

    Blend together, until smooth.
    Note this can be put into an air tight container and kept in the fridge for up to 48 hours.

  24. SGS Rawkstar

    November 23rd, 2015 at 5:17 pm

    Hi Ian,

    Thank you so much for reaching out and sharing your opinion. We appreciate you taking the time to share your alternatives to our Post-Workout Green Smoothie.

  25. Dianne

    January 2nd, 2016 at 12:15 pm

    Loving the recipes. Was wondering if you can give me some direction. Needing to lose about 20 pounds. Want to use your smoothies. Can you give me direction what to have for dinner, lunch, snack. Thanks so much.

  26. SGS Rawkstar

    January 3rd, 2016 at 6:18 am

    Hi Dianne,

    Looking to lose weight by using green smoothies? Did you know our co-founder Jadah lost over 25lbs in three months by replacing one meal with a green smoothie? Learn more about her story here…


    If you want to burn fat, you want to include plant-based smoothie ingredients that have the following weight loss effects:

    -Jump start your digestion
    -Burn excess fat
    -Reduce and expel bad cholesterol
    -Provide energy for your cardiovascular system
    -Detox and hydrate your body
    -Promote healthy bowel movement
    -Decrease your appetite for processed foods and sugars

    The Kiwi Berry Punch is a low-calorie, nutrient-dense smoothie recipe that combine the best fruits and veggies for an optimal approach to healthy weight loss.


    The best part about a green smoothie–you can use a smoothie as a low-calorie meal replacement because they are full of fiber which keeps your body feeling fuller longer.


    Hope this helps you get started on your weight-loss journey! Reach out with any questions!

  27. Debra

    January 6th, 2016 at 9:54 am

    How many calories in this smoothie? FYI it was soooo delicious mmmm

  28. SGS Rawkstar

    January 6th, 2016 at 2:58 pm

    Hi Debra,

    We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data, and the phone apps: My Fitness Pal and Lose It.

  29. Emma360

    January 27th, 2016 at 8:33 pm

    Love this definitely a favorite!

  30. SGS Rawkstar

    January 28th, 2016 at 8:31 am

    Hi Emma,

    Thanks for reaching out + sharing the leafy love! This is one of our favorite recipes too, especially after a good run or yoga class!

  31. ash

    March 11th, 2016 at 1:05 am

    my smoothies are always chunky and hard to swallow. How can i make them smoother?

  32. SGS Rawkstar

    March 11th, 2016 at 6:52 am

    Hi Ash,

    Great question! Our #1 tip for a creamy smoothie, free of any chunks, is blending your leafy greens + liquid base first. Then add your remaining ingredients. Adding at least one frozen fruit will also help breakdown your ingredients into smoothie perfection.

    Learn more about our blending tips here…


  33. Stephanie

    March 18th, 2016 at 5:39 pm

    Hi! I’m new to your website but I love you two already and I’m glad I’ve found you. Quick question… I’ve recently started having a green smoothie every morning for breakfast. I’ve never tried kale before. Can I substitute kale for spinach in your recipes? And which do you favor? I value your input!

  34. SGS Rawkstar

    March 21st, 2016 at 11:07 am

    Hi Stephanie,

    YAY! We’re so excited to have you blending with us! We love blending with a variety of leafy greens + enjoy changing up our recipes with different greens. So feel free to swap in spinach in place of kale. Learn more about our favorite greens here…


  35. Katy

    April 6th, 2016 at 7:42 am

    Do you have to use pineapple in it? Just a personal preference but I can’t stand it.

  36. SGS Rawkstar

    April 6th, 2016 at 8:47 am

    Hi Katy,

    Of course not! Our recipes are here to inspire you, so please don’t feel like you need to follow them to a T. Swap in another fruit you enjoy, or orange, mango, or peaches are all great substitutes for pineapple.



  37. Lisa

    May 25th, 2016 at 10:27 am

    Fantastic smoothie! Made it as soon as i got home from the gym. (had to use orange juice instead of oranges) Be sure to chill the coconut water. i might even freeze it in ice cube trays. I feel so good now.. time to hit the shower!

  38. SGS Rawkstar

    May 25th, 2016 at 5:26 pm

    Hi Lisa,

    Rawk on! We’re so excited to hear this recipe was the perfect post-workout go-to!


  39. Carrie

    May 26th, 2016 at 7:51 am

    Can i use just water instead of coconut water?

  40. SGS Rawkstar

    May 26th, 2016 at 9:39 am

    Hi Carrie,

    Of course! Water is the perfect substitute for coconut water as they’re both a great choice when looking to rehydrate your body!

    Learn more about our favorite liquid base options here…


  41. Maria

    June 5th, 2016 at 7:58 pm

    Love your recipes! Thanks for sharing them!
    Can I replace blueberries for strawberries?
    Thank you

  42. SGS Rawkstar

    June 6th, 2016 at 3:58 pm

    Hi Maria,

    Thanks so much for your kind words! Feel free to swap out blueberries for any berry that you love :). Cherries are also a great berry swap!

  43. Melissa

    July 25th, 2016 at 9:25 pm

    If you’re working out, especially with weights, don’t you need to replenish with protein to build muscle? Day 1 of the 7 day cleanse and I’m exhausted, worked out (with trainer), trainer said to do a cardio ride in addition and I had zero energy and was so hungry. ?

  44. SGS Rawkstar

    July 26th, 2016 at 7:12 am

    Hi Melissa,

    Thank you so much for reaching out! You’re right, it’s important to add protein to your post-workout recovery, that’s why we’ve added one of our favorite plant-based protein options, chia seeds, to this recipe!

    Completing Thrive: A 7-Day Reset? We definitely suggest backing off from your regular work-out routine while completing this cleanse. Your body is working hard + using a lot of energy to remove toxins.

    Not interested in limiting your workouts for the week? Adding additional protein to your day can help fuel your body, keeping hunger at bay and your energy up. We love reaching for plant-based options like seeds + nuts.

    As we don’t know the workouts your completing. Discussing Thrive with your trainer, is a great way to ensure your workouts + diet are working together over the next 7 days!

    Cheers 🙂

  45. Liz Swan

    September 11th, 2016 at 8:48 am

    This is perfect for me. I drain all my energy at the gym!

  46. SGS Rawkstar

    September 12th, 2016 at 8:14 pm

    Hi Liz,

    Cheers to fueling your body post-workout!

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