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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 Smoothie For Recovery

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

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. This smoothie is just the thing to help your body recover.

Best smoothies for after the gym

Enjoying a smoothie after a workout is honestly one of my favorite things. I usually don’t have much of an appetite after a long run or a spinning class, so a smoothie is perfect. Yet not any smoothie will work post work, it’s important you use ingredient that’ll heal your body and enhance the results.

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. Yet here’s a few of my favs:

  • plant-based protein: seeds, powders, nuts
  • antioxidant-rich berries: blueberries, cherries
  • lots of liquid: hydration, hydration, hydration!

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

Post-Workout Green Smoothie

Post Workout Smoothie | Blueberries & Oranges

  • Author: Jen Hansard
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Total Time: 5 minutes
  • Yield: 2 1x
  • Category: Breakfast, Drinks
  • Method: blending
  • Cuisine: vegan


Any post workout smoothie should AT LEAST have a good amount of plant 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.

Keywords: fitness smoothie, post workout smoothie, pre workout smoothie

Post-Workout Green Smoothie for Recovery | SimpleGreenSmoothies.com

My Top 4 Post Workout Smoothies

If you love this recipe, be sure to check out our other pre- and post-workout smoothies:

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  1. rebecca

    March 21st, 2015 at 5:36 pm

    when I do post workout green smoothie can I use flaxseed ofstead chia seeds with post workout green smoothie

  2. SGS Rawkstar

    April 1st, 2015 at 6:55 pm

    Hi Rebecca,

    Of course you can add flax seeds to your post-workout smoothie, they are rich in heart-healthy omega fatty acids to protect your heart. They also contain high amounts of fiber which keep you full longer and can also help decrease your risk of heart disease.

    When substituting chia seeds in your post-workout smoothies, make sure you replace them with another type of protein. Here are some of our favorite ways to add protein to our smoothies:


  3. Catherine

    April 1st, 2015 at 7:26 am

    What time of the day is it better to drink a green smothie? I doubt if it’s good to drink at 9-10 p.m. after workout? Or just to start a day wit it?

  4. SGS Rawkstar

    April 1st, 2015 at 6:59 pm

    Hi Catherine,

    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 post-workout smoothie provides your body with the perfect combination of protein, carbohydrates, and liquids after working up a sweat, and is a great addition to your post-workout any time of day. The only concern having your smoothie so late at night is green smoothies provide you with a huge energy boost, almost like a cup of coffee!

  5. Alice

    April 9th, 2015 at 3:29 am

    Do the pre work-out and post work-out smoothies help you lose weight? I would like to know what do they help you in.

  6. SGS Rawkstar

    April 9th, 2015 at 10:36 am

    Hi Alice,

    The ingredients in our pre-workout smoothie help you stock up on energy, and keep you feel full for a long time. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens in our pre-workout smoothie make the perfect combination of protein, carbs, + healthy fats.

    Post-workout it’s important to replenish your body with nurtients + fuel your body with the right types of foods to help re-build muscle, that’s why we make sure to include a healthy amount of protein in our post-workout smoothies.

    So while increased activity + enjoying healthy fruits + leafy greens can assist you in reaching your weightloss goals, our pre and post-workout smoothies are aimed at insuring your body is fueled to perfection during and after your workouts!

  7. julie

    April 10th, 2015 at 3:22 pm

    Hi !! is the post workout green smoothies like a side dish , or it can be a dinner menu ?

  8. SGS Rawkstar

    April 11th, 2015 at 6:42 am

    Hi Julie,

    The post-workout smoothie helps replenish your body with the nutrients + liquids you need after a hard workout! If you’re interested in making this smoothie a meal, we would suggest adding a healthy fat to make it a complete meal! Check out our post on meal replacement smoothies here:


  9. Rebeca

    May 11th, 2015 at 11:46 am

    Hey there!

    I really wanted to drink this smoothie after my workout today but didn’t quite have all the ingredients handy, so using your post workout formula (carbs+protein+liquid) I used what I had in the fridge and it turned out quite great too! … I did one serving so

    – 1 cup of kale
    – 1 cup of cold water
    – 1 small tangerine
    – 1 banana
    – 1/2 cup of grapes
    – 2 tablespoons of almonds

    I really wanted to try it with the chia seeds but didn’t have them, so I used almonds as protein, but being careful not to overuse it since they’re also load with fat.

    I wasn’t entirely sure this new creation would work, so I reserved one tablespoon of almonds to eat as a side snack in case I needed something to drain down the smoothie with – using only one tablespoon in the blend – but thankfully it wasn’t the case at all, it was actually delicious on its own! Fortunate accident, thought I might share.

    I love the website and all the tips and recipes.

    Thanks 🙂

  10. SGS Rawkstar

    May 11th, 2015 at 1:18 pm


    Cheers for making your own post-workout green smoothie! It sounds perfect, + very delicious!

  11. 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?

  12. 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!

  13. 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.

  14. 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!

  15. 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.

  16. 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!


  17. Melissa

    July 25th, 2016 at 9:31 pm

    And a protein for your muscles!

  18. 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?

  19. 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…


  20. 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!

  21. 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?

  22. 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!

  23. 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.

  24. 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!!


  25. 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

  26. 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?

  27. 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

  28. 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!

  29. Brenda Hedstrom

    August 17th, 2015 at 6:32 pm

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

  30. 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…


  31. 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? 😉

  32. 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 🙂

  33. 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.

  34. 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.

  35. 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.

  36. 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!

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