A post workout smoothie for recovery should have a good amount of plant-based protein, healthy carbs, and liquid for rehydration. This smoothie hits checks all of the boxes.
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.
After Workout Smoothie Ingredient Combos
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 Ingredients
It's essential to fuel your body with post workout smoothie ingredients that'll actually do your body some good. When you push your body hard during a workout, your heart rate goes up, your muscles break down, and you sweat a lot.
Before a workout, you need to eat foods that will give you sustainable energy (find the best ingredients for pre-workout smoothies here). After a workout, you need to eat foods that will replenish lost nutrients and help your body rebuild your muscles to be even stronger.
You'll want to include 10-20 grams of protein, good carbohydrates, and liquids to rehydrate. Here's ten ingredients you should consider adding to your post-workout smoothies to help your body recover from a good workout.
Superfoods to add to your smoothie
Nut Butter: Getting enough protein after a workout is crucial for proper recovery. Since nut butter is high in protein, it's a great addition to your post-workout meal or smoothie!
Hemp hearts are also a great source of protein and fiber, which makes them perfect for an after-workout snack. They're also well known for their role in repairing muscles.
Coconut water is great for replenishing electrolytes lost during your workout. It's lower in calories than most sports drinks, which makes it a much better option.
Tart red cherry juice has also been found to support healing and recovery. The antioxidants in the juice help fight against inflammation and muscle damage. The bottom line: tart red cherry juice can help you recover quicker, so you can hit the gym even harder next time.
Orange juice is a great addition to a post-workout smoothie. Like kiwi, orange juice has a lot of Vitamin C and potassium, which are really important nutrients to replenish after a workout.
Fresh Fruit to add to a post workout shake
Bananas contain good carbohydrates, which the body quickly and easily converts into energy after a workout. By eating a banana after workout, you help your body recover quickly and rebuild muscles faster.
Blueberries are chock full of antioxidants—specifically the kind that help prevent exercise-induced muscle damage. This is great news for you! Eat some blueberries after your workout and you'll avoid extra muscle pain and help your muscles recover up to three times faster than normal!
Pineapple is another fruit that is loaded with antioxidants that help you recover from your workout quicker and build muscles faster. Add in the bonus of bromelain, an enzyme that helps keep injury inflammation in check, and you can see why we're so sweet on this tasty fruit!
Kiwi falls into the same category as pineapple and blueberries. It's full of sore-muscle fighting antioxidants. It's also loaded with lots of Vitamin C and potassium, which help replenish nutrients lost during a workout.
Like bananas, sweet potatoes are packed with carbohydrates the body needs to recover from a tough workout. They're also rich in fiber, Vitamin E, and potassium—all nutrients that aid in quick recovery.
Post Workout Smoothie
Rate this Recipe Print RecipeIngredients
- 1 cup fresh kale
- ½ cup coconut water
- ½ orange (peeled)
- ½ cup pineapple (frozen)
- ½ cup blueberries (frozen)
- 2 tbs chia seeds
- Protein Smoothie Boost (optional)
Instructions
- Blend kale and liquid until smooth.
- Add remaining ingredients, and blend until smooth.
Notes
- Use frozen fruit to make smoothie cold.
Nutrition (estimated)
Protein Smoothie Boost
To make sure you're getting in enough protein and healthy fats after a great workout, try my organic plant-based Protein Smoothie Boost. It's a super clean protein powder that leaves no grit or flavor in your favorite smoothie recipes. But most importantly, it promotes muscle rebuilding to make that workout worth it!
My Top 4 Post Workout Smoothies
If you love this recipe, be sure to check out our other pre- and post workout smoothie recipes:
Sarah
Hi there,
I am just wondering if these recipes need to be consumed straight away or can they be stored ?
Simple Green Smoothies
Great question! Consuming right away is best, yet you can totally blend and consume later that day or freeze if it will be longer than that.
Sonja
I have a question about this recipe - does this smoothie really use 11 cups of kale for 1 serving?
TIA
SGS Rawkstar Jess
Hi Sonja! The recipe calls for 1 cup of fresh kale. 🙂
Lori Brownstein
I didn't have the protein boost of chia seeds but this was very tasty. Usually I use spinach but the Kale was a nice change.
SGS Rawkstar Jess
So glad you liked it, Lori!
Dawn
With all of the fruit, surprisingly this smoothie was not my favorite. Seemed bitter. Maybe it was my bagged kale.
SGS Rawkstar Jess
Sometimes I find that bagged kale tastes a little on the bitter side. How much pith from the orange did you use? That could have done it, also. This one is really good, you should def give it another chance. 🙂
Debra Ekdahl
I bought the recipes but lost them when I retired- being on my work computer. Is there a recovery process? I bought them twice, in fact.
Thank you,
Debra
SGS Rawkstar Jess
Debra, reach out to our team at hello@simplegreensmoothies.com. Explain what happened and they will be able to help you retrieve your recipes. 🙂
Alissabeth
Yummy!
SGS Rawkstar Jess
It is! 🙂
Amanda
This smoothies was satisfying. loved the pineapple and somehow it came out purple; usually when I throw blueberries into a green smoothies it turns a grayish color, but this recipe worked!
SGS Rawkstar Carissa
I love when the color of the smoothie surprises us. Makes it even more fun to drink your greens!! 🙂
Jillian Hubick
These smoothies have been great! And preparing them ahead of time has been a life saver with my crazy schedule! Thank you for coaching me to a healthier, healing lifestyle!!!
Jill
SGS Rawkstar Carissa
Hey Jill!!! Way to go, that is so awesome you were able to add a smoothie into your daily life. That is not an easy task. We are so happy we were able to help you along this journey!
Yolanda
Great after a 5mile walk a thon to raise money for missions. I had the Pumpkin spice smooth before and I was very energized for the walk. I even passed up all the donuts they had for breakfast! Thanks for a good week of new recipes!
SGS Rawkstar Carissa
Thank you for doing that! We love hearing about what our Rawkstars are doing in their communities.
Rach M
Great taste very thick with chia. Loved it!
SGS Rawkstar Carissa
I love the chia in this recipe!
Rachel
Very good.
SGS Rawkstar Jess
Glad you liked it, Rachel!
kelly Allen
This was a yummy
smoothie. I have not been disappointed yet!
SGS Rawkstar Carissa
Love hearing the Kelly!!!
Phyllis Lipford
⭐️⭐️⭐️⭐️⭐️
SGS Rawkstar Jess
Thanks for rating it, Phyllis! 🙂
Phyllis Lipford
So yummy!
SGS Rawkstar Carissa
Thanks Phyllis!!!
Benessi
This ended up little thick for me. The chia seeds soak up liquid fast!
SGS Rawkstar Jess
Feel free to add more liquid if it's too thick for your liking. 🙂
Tanice Wilson-Slaughter
I make my smoothies the night before, but I cannot wait to try this recipe!! I love chia seeds in my smoothies and I always forget to add them. Not this time... THANKS!!!
Laura Allison
Yum yum yummy!
Julie S
Love blueberries!
Clare Skinner
This was fabulous to start my busy day, love blueberries so super happy with this one. Tasted lovely, kept me going till lunch
Jen Hansard
I cannot get enough of this smoothie recipe! As an endurance runner, I'm always looking for some clean post workout fuel to recharge my body.
Alok
Hi,
Could you please mention the nutritional information along with the net calories beside the ingredients as well as that would help a lot in controlling the calorific intake during a day. This is primarily helpful for people trying to lose weight by consuming nutritional calories.
Also, some of your ingredients such as mango, pineapple, and banana are high in sugar which isn't exactly the best while trying to lose weight. Do you have any alternatives to suggest?
Thanks
SGS Rawkstar Amanda
Hi Alok,
Thanks for reaching out! We try not to focus on the numbers too much, in place - we focus on fueling our bodies with whole nourishing fruits + veggies! But we know many people want to know this information. So we have begun to include them with some of our newest recipes. There are also great apps like MyFitnessPal + LoseIt that can help you determine the nutritional information.
Want to swap some of our ingredients in for lower sugar fruits? We've got you covered! Check out our blog post on our favorite low-glycemic fruits here...
https://simplegreensmoothies.com/low-sugar-fruits-smoothies
And our ingredient substitution guide...
https://simplegreensmoothies.com/substitution-guide
Lloyd
I made this smoothie the other morning...YUM!
But I noticed that it didn't have the usual volume as your other smoothies, and it thickened up as I was drinking it. Spoon Thick! Then I noticed the recipe only has 1 cup of liquid base. Is there an item missing such as another cup of water??
I should disclose that I added some Pea Protein and substituted the Chia seeds with ground Flax seed.
SGS Rawkstar
Hi Lloyd,
This recipe only has one cup of coconut water because the orange provides part of the necessary liquid base. Have a smaller orange, or it's just not that juicy? Add a little extra water + you should get the right consistency!
Lloyd
Thanks for the reply.
If I were to substitute Orange Juice for the Orange, how much would I use?
SGS Rawkstar
Hi Lloyd,
I'd add one cup of orange juice to substitute the fresh orange.
Wytse
I felt like something was missing in my workouts lately. I guess this was it!
SGS Rawkstar
YAY!! 🙂
Jennifer
Hi ladies!
I am officially starting the Thrive 7 day cleanse today and I am so excited! I am a mommy of a 3 year old and need to stay healthy and get my energy back. I just started working out again after a very long break and was hoping to continue during the cleanse. Nothing too intense but just to keep the momentum going. Am I aloud to drink the post workout smoothie after my workout or will that jeopardize my cleanse? Also, could I add a plant based protein powder to the shake or not recommended. Thanks!!
Liz Swan
This is perfect for me. I drain all my energy at the gym!
SGS Rawkstar
Hi Liz,
Cheers to fueling your body post-workout!
Melissa
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. ?
SGS Rawkstar
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 🙂
Maria
Hi,
Love your recipes! Thanks for sharing them!
Can I replace blueberries for strawberries?
Thank you
SGS Rawkstar
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!
Carrie
Can i use just water instead of coconut water?
SGS Rawkstar
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...
https://simplegreensmoothies.com/how-to-make-a-smoothie-without-milk
Lisa
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!
SGS Rawkstar
Hi Lisa,
Rawk on! We're so excited to hear this recipe was the perfect post-workout go-to!
Cheers!
Katy
Do you have to use pineapple in it? Just a personal preference but I can't stand it.
SGS Rawkstar
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.
https://simplegreensmoothies.com/substitution-guide
Cheers!
Stephanie
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!
SGS Rawkstar
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...
https://simplegreensmoothies.com/leafy-greens
ash
my smoothies are always chunky and hard to swallow. How can i make them smoother?
SGS Rawkstar
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...
https://simplegreensmoothies.com/perfect-blend
Emma360
Love this definitely a favorite!
SGS Rawkstar
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!
Debra
How many calories in this smoothie? FYI it was soooo delicious mmmm
SGS Rawkstar
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.
Dianne
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.
SGS Rawkstar
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…
https://simplegreensmoothies.com/about
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
Hope this helps you get started on your weight-loss journey! Reach out with any questions!
ian
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.
SGS Rawkstar
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.
Sydney
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? 😉
SGS Rawkstar
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 🙂
Brenda Hedstrom
What if I am missing the orange? Will any citrus work?
SGS Rawkstar
Hi Brenda,
Yes, swap out orange for another citrus you enjoy or have on hand. Here are a few of our favorites...
https://simplegreensmoothies.com/vitamin-c-benefits
Amy
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
SGS Rawkstar
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?
Amy
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
SGS Rawkstar
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!
Jammie
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.
SGS Rawkstar
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!!
https://simplegreensmoothies.com/protein-powder-for-smoothies
Leitulagi
I was wondering if you drink this straight after a workout? Or do you wait say 30mins after you've finished?
SGS Rawkstar
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!
Emily
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?
SGS Rawkstar
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...
https://simplegreensmoothies.com/protein-powder-for-smoothies
Melissa
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!
Bre
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.
SGS Rawkstar
Of course! We suggest adding a healthy fat to your smoothie as well, to ensure you're getting a complete meal!
https://simplegreensmoothies.com/healthy-fats
Melissa
And a protein for your muscles!
Isela
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?
SGS Rawkstar
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!
sharon Bunim
hi there,
can i use the babies instead of the large leafy green like baby spinach baby kale.
SGS Rawkstar
Hi Sharon,
Of course! Baby greens are mild in flavor, but packed with nutrients! They're a great choice for green smoothies!
Rebeca
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 🙂
SGS Rawkstar
Rebeca,
Cheers for making your own post-workout green smoothie! It sounds perfect, + very delicious!
julie
Hi !! is the post workout green smoothies like a side dish , or it can be a dinner menu ?
SGS Rawkstar
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:
https://simplegreensmoothies.com/meal-replacement-smoothie
Alice
H
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.
SGS Rawkstar
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!
Catherine
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?
SGS Rawkstar
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!
rebecca
when I do post workout green smoothie can I use flaxseed ofstead chia seeds with post workout green smoothie
SGS Rawkstar
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:
https://simplegreensmoothies.com/protein-powder-for-smoothies
Imrana
How many ounces in 2 cups spinach & kale. I used 3 ounces Is that right?
SGS Rawkstar Jessie
Thanks for blending with us. 1 cup is 8oz or 30g. 🙂 Hope that helps.
Kelly
Just wondering where one would find the calorie count for each smoothie. Any ideas?
SGS Rawkstar Jessie
Hey Kelly,
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.
harj
I've join the challenge for April. Will you inform me what's needed before so I can but and prep?
I going to stay the post workouts smoothie tomorrow.
SGS Rawkstar Jessie
Yes indeed. We will send the recipe a week in advanced. 🙂
Tsyana
Hi!
great recipe can't wait to try!
SGS Rawkstar Jessie
Enjoy!
Anjla
Regarding fruit how much in grams is one cup? Re veg, is one cup 30g for everything? I'm from UK so we don't use cups. Would really appreciate a response. Thank you.
SGS Rawkstar Jessie
Hey Anjla,
Does this help:
Spices | Proteins | Superfoods:
½ tsp = 2mL
1 tsp = 5mL
2 tsp = 10mL
1 TBSP = 15mL
2 TBSP = 30mL
Fruits:
Mango | Pineapple | Strawberries | Beets | Carrots | Blueberries | Raspberries | Leafy Greens
1 cup = 250mL
1 ½ cups = 375mL
2 cups = 500mL
Liquids:
Water | Coconut Water | Coconut Milk | Almond Milk | Fresh Squeezed Juice | Rice Milk
½ cup = 125mL
1 cup = 250mL
1 ½ cups = 375mL
2 cups = 500mL
Grams:
1 cup of leafy greens = 30g
2 cups of leafy greens = 60g
Anjla
that's perfect. It help a lot 🙂 thank you so much for your reply, appreciated.
John
This should be put up on a seperate page on the site.
Helped me a lot.
Thanks from Ireland!
J
Dany
Hello,
I am a new here. It's now been three weeks that I started working out, and I was wondering if I should drink a pre work-out smoothie and a post work-out smoothie, or just one of them?
Thank you
SGS Rawkstar Jessie
Hey Dany,
I personally drinking only one or the other. 🙂 Your choice. 🙂
Amy
I just tried the post-workout smoothie yesterday, and loved it. It kept me full for hours! Wondering how long (if at all) a smoothie keeps in the fridge? My husband and daughters want to drink theirs first thing, but I'd rather have mine a few hours later, once I've been to the gym. It would be nice to make all at once, and keep my portion in the fridge. Thanks!
SGS Rawkstar Jessie
Hey Amy!
Some people say you have to drink it “right away” to get the optimal nutrients from each blend. But if left in the fridge over-night for one to three days, the taste and satisfaction is still there. You also may add a small amount of lemon juice to preserve and keep the smoothie blend as fresh as possible. Your body is still reaping the benefits of consuming fruits and vegetables even if it is not consumed right away.
MamaS
Hello, awesome website! Can you substitute collards for the spinach?
SGS Rawkstar Jessie
Totally! Here are our favorite leafy greens! https://simplegreensmoothies.com/leafy-greens
Andy
Shouldn't a post-workout smoothie have protein in it?
SGS Rawkstar Jessie
Yes, chia seeds have protein. Here are two post I think you would enjoy:
https://simplegreensmoothies.com/chia-seed-smoothie
https://simplegreensmoothies.com/protein-powder-for-smoothies
Francis
I tried this recipe but the color I get is quite ugly: it's brown... How do you get this kind of red color like the picture with those ingredients?
SGS Rawkstar Jessie
Hey Francis, the blueberries add the color. Depending on the juice from the blueberries, depends on the color. 🙂
Vicki
Can i have green smoothies for breakfast, lunch and dinner? My thinking is I'm eating veggies and fruit for all three meals. I would add protein powder, any suggestions for that, and eat small amount of fruit for snacks, pnut butter, nuts, forsnacks.
SGS Rawkstar Jessie
Hey Vicki.
This is not a fast or a restrictive diet, so you can eat regular meals during this challenge. We are making healthy lifestyle changes that will last a lifetime! Our goal for you is to drink at least one 2-cup serving green smoothie a day in addition to your regular diet. If you would like, you can replace 1 or 2 meals with green smoothies. If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.
Savanna
I have the Vitamix 350 blender can I just throw all the ingredients in all at once and blend it?
SGS Rawkstar Jessie
Yes, Vitamix blenders are powerful!
Kim
I added chia seeds to a smoothie once and I thought they ruined the taste? I wonder if I added them incorrectly. Is there a method to it? Do you soak them first? Do you blend them up or put them in after blending?
Andrea
I like soaking my chia seeds first. It makes blending better. I try just putting the chia seeds in without soaking and it doesn't work for me.
SGS Rawkstar Jessie
Hey Kim. Great question. We like to either sprinkle them on top or soak 20 minutes before we blend in water. 🙂
Gurdev Singh
I am a senior athlete (75+) and I use the following for my post workout:
3 carrots or sweet potato
two stalks of celery
a small bunch of kale/spinach
a small bunch of parsley
some seeds and nuts
I feel great.
SGS Rawkstar Jessie
Wonderful, thanks for sharing, Gurdev! You're awesome!
Anna
Can I substitute kale for spinach?
Andrea
Try using baby kale. It comes in a tub.