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Home » Plant-Based Recipes

Post Workout Smoothie For Recovery

Published on 8.9.2020 by Jen Hansard

RECIPE CARD LEAVE REVIEW
Workout smoothie with antioxidants and superfoods

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.

post workout shake ingredients on a table

After Workout Smoothie Ingredient Combos

Each nutrient-dense ingredient was specially selected to help your body recover and rehydrate. Here's how I pick ingredients for a powerful post workout smoothie:

  • 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!

Best ingredients to add to a post workout smoothie

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 smoothie 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.

If you want to take the guesswork out of workout snacks, then check out my post on my fav workout snacks!

Blended post workout smoothie with fitness gear
Workout smoothie with antioxidants and superfoods

Post Workout Smoothie

4.62 from 18 votes
Rate this Recipe Print Recipe
This post workout smoothie has 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!
Total Time5 minutes
Servings1

Ingredients

  • 1 cup kale
  • ½ cup coconut water
  • ½ orange (peeled)
  • ½ cup pineapple (frozen)
  • ½ cup blueberries (frozen)
  • 2 tablespoon 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)

Calories: 286kcal (14%) Carbohydrates: 50g (17%) Protein: 9g (18%) Fat: 9g (14%) Saturated Fat: 1g (6%) Polyunsaturated Fat: 6g Monounsaturated Fat: 1g Trans Fat: 1g Sodium: 157mg (7%) Potassium: 992mg (28%) Fiber: 14g (58%) Sugar: 25g (28%) Vitamin A: 6941IU (139%) Vitamin C: 165mg (200%) Calcium: 322mg (32%) Iron: 4mg (22%)
Protein Smoothie Boost from Simple Green Smoothies

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:

  • Cherry Pineapple Post-Workout Green Smoothie (with our fave protein powder)
  • The Perfect Pre-Workout Green Smoothie
  • Energy-Packed Pre-Workout Green Smoothie
« Orange Superfood Smoothie
Lavender Sleep Tea Recipe »

Reader Interactions

Comments

  1. Sarah

    January 31, 2021 at 4:50 pm

    Hi there,
    I am just wondering if these recipes need to be consumed straight away or can they be stored ?

    Reply
    • Simple Green Smoothies

      February 01, 2021 at 7:39 pm

      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.

  2. Sonja

    October 07, 2020 at 11:50 pm

    5 stars
    I have a question about this recipe - does this smoothie really use 11 cups of kale for 1 serving?
    TIA

    Reply
    • Simple Green Smoothies

      October 08, 2020 at 5:33 pm

      Hi Sonja! The recipe calls for 1 cup of fresh kale. 🙂

  3. Lori Brownstein

    August 30, 2020 at 3:45 pm

    5 stars
    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.

    Reply
    • Simple Green Smoothies

      August 31, 2020 at 12:32 pm

      So glad you liked it, Lori!

  4. Dawn

    August 15, 2020 at 3:11 pm

    4 stars
    With all of the fruit, surprisingly this smoothie was not my favorite. Seemed bitter. Maybe it was my bagged kale.

    Reply
    • Simple Green Smoothies

      August 17, 2020 at 10:13 pm

      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. 🙂

  5. Debra Ekdahl

    January 03, 2020 at 10:46 am

    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

    Reply
    • Simple Green Smoothies

      February 12, 2020 at 10:03 pm

      Debra, reach out to our team at hello@simplegreensmoothies.com. Explain what happened and they will be able to help you retrieve your recipes. 🙂

  6. Alissabeth

    September 22, 2019 at 8:47 pm

    5 stars
    Yummy!

    Reply
    • Simple Green Smoothies

      December 01, 2020 at 10:22 am

      It is! 🙂

  7. Amanda

    September 22, 2019 at 10:18 am

    5 stars
    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!

    Reply
    • Simple Green Smoothies

      September 23, 2019 at 10:10 am

      I love when the color of the smoothie surprises us. Makes it even more fun to drink your greens!! 🙂

  8. Jillian Hubick

    September 22, 2019 at 6:54 am

    5 stars
    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

    Reply
    • Simple Green Smoothies

      September 23, 2019 at 10:08 am

      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!

  9. Yolanda

    September 21, 2019 at 6:08 pm

    5 stars
    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!

    Reply
    • Simple Green Smoothies

      September 23, 2019 at 10:07 am

      Thank you for doing that! We love hearing about what our Rawkstars are doing in their communities.

  10. Rach M

    September 21, 2019 at 4:11 pm

    5 stars
    Great taste very thick with chia. Loved it!

    Reply
    • Simple Green Smoothies

      September 23, 2019 at 10:05 am

      I love the chia in this recipe!

  11. Rachel

    September 21, 2019 at 2:43 pm

    4 stars
    Very good.

    Reply
    • Simple Green Smoothies

      December 01, 2020 at 10:22 am

      Glad you liked it, Rachel!

  12. kelly Allen

    September 21, 2019 at 1:41 pm

    5 stars
    This was a yummy
    smoothie. I have not been disappointed yet!

    Reply
    • Simple Green Smoothies

      September 23, 2019 at 10:02 am

      Love hearing the Kelly!!!

  13. Phyllis Lipford

    September 21, 2019 at 1:35 pm

    5 stars
    ⭐️⭐️⭐️⭐️⭐️

    Reply
    • Simple Green Smoothies

      December 01, 2020 at 10:22 am

      Thanks for rating it, Phyllis! 🙂

  14. Phyllis Lipford

    September 21, 2019 at 1:33 pm

    So yummy!

    Reply
    • Simple Green Smoothies

      September 23, 2019 at 10:01 am

      Thanks Phyllis!!!

  15. Benessi

    September 21, 2019 at 11:53 am

    4 stars
    This ended up little thick for me. The chia seeds soak up liquid fast!

    Reply
    • Simple Green Smoothies

      December 01, 2020 at 10:23 am

      Feel free to add more liquid if it's too thick for your liking. 🙂

  16. Tanice Wilson-Slaughter

    September 21, 2019 at 11:34 am

    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!!!

    Reply
  17. Laura Allison

    September 21, 2019 at 11:16 am

    5 stars
    Yum yum yummy!

    Reply
  18. Julie S

    September 21, 2019 at 10:58 am

    5 stars
    Love blueberries!

    Reply
  19. Clare Skinner

    September 21, 2019 at 10:37 am

    5 stars
    This was fabulous to start my busy day, love blueberries so super happy with this one. Tasted lovely, kept me going till lunch

    Reply
  20. Jen Hansard

    May 25, 2018 at 1:18 pm

    5 stars
    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.

    Reply
  21. Alok

    November 13, 2017 at 6:55 am

    2 stars
    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

    Reply
    • Simple Green Smoothies

      November 13, 2017 at 10:33 am

      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

  22. Lloyd

    March 02, 2017 at 3:57 am

    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.

    Reply
    • SGS Rawkstar

      March 02, 2017 at 4:16 am

      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

      March 04, 2017 at 4:07 am

      4 stars
      Thanks for the reply.
      If I were to substitute Orange Juice for the Orange, how much would I use?

    • SGS Rawkstar

      March 06, 2017 at 5:29 am

      Hi Lloyd,

      I'd add one cup of orange juice to substitute the fresh orange.

  23. Wytse

    February 25, 2017 at 4:52 am

    I felt like something was missing in my workouts lately. I guess this was it!

    Reply
    • SGS Rawkstar

      February 27, 2017 at 4:00 am

      YAY!! 🙂

  24. Jennifer

    January 30, 2017 at 5:05 am

    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!!

    Reply
  25. Liz Swan

    September 11, 2016 at 8:48 am

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

    Reply
    • SGS Rawkstar

      September 12, 2016 at 8:14 pm

      Hi Liz,

      Cheers to fueling your body post-workout!

  26. Melissa

    July 25, 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. ?

    Reply
    • SGS Rawkstar

      July 26, 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 🙂

  27. Maria

    June 05, 2016 at 7:58 pm

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

    Reply
    • SGS Rawkstar

      June 06, 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!

  28. Carrie

    May 26, 2016 at 7:51 am

    Can i use just water instead of coconut water?

    Reply
    • SGS Rawkstar

      May 26, 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...

      https://simplegreensmoothies.com/how-to-make-a-smoothie-without-milk

  29. Lisa

    May 25, 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!

    Reply
    • SGS Rawkstar

      May 25, 2016 at 5:26 pm

      Hi Lisa,

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

      Cheers!

  30. Katy

    April 06, 2016 at 7:42 am

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

    Reply
    • SGS Rawkstar

      April 06, 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.

      https://simplegreensmoothies.com/substitution-guide

      Cheers!

  31. Stephanie

    March 18, 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!

    Reply
    • SGS Rawkstar

      March 21, 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...

      https://simplegreensmoothies.com/leafy-greens

  32. ash

    March 11, 2016 at 1:05 am

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

    Reply
    • SGS Rawkstar

      March 11, 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...

      https://simplegreensmoothies.com/perfect-blend

  33. Emma360

    January 27, 2016 at 8:33 pm

    Love this definitely a favorite!

    Reply
    • SGS Rawkstar

      January 28, 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!

  34. Debra

    January 06, 2016 at 9:54 am

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

    Reply
    • SGS Rawkstar

      January 06, 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.

  35. Dianne

    January 02, 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.

    Reply
    • SGS Rawkstar

      January 03, 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…

      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!

  36. ian

    November 21, 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.

    Reply
    • SGS Rawkstar

      November 23, 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.

  37. Sydney

    October 06, 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? 😉

    Reply
    • SGS Rawkstar

      October 06, 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 🙂

  38. Brenda Hedstrom

    August 17, 2015 at 6:32 pm

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

    Reply
    • SGS Rawkstar

      August 18, 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...

      https://simplegreensmoothies.com/vitamin-c-benefits

  39. Amy

    July 30, 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

    Reply
    • SGS Rawkstar

      July 30, 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?

    • Amy

      July 31, 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

    • SGS Rawkstar

      July 31, 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!

  40. Jammie

    July 29, 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.

    Reply
    • SGS Rawkstar

      July 30, 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!!

      https://simplegreensmoothies.com/protein-powder-for-smoothies

  41. Leitulagi

    July 20, 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?

    Reply
    • SGS Rawkstar

      July 20, 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!

  42. Emily

    June 23, 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?

    Reply
    • SGS Rawkstar

      June 24, 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...

      https://simplegreensmoothies.com/protein-powder-for-smoothies

    • Melissa

      July 25, 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!

  43. Bre

    May 18, 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.

    Reply
    • SGS Rawkstar

      May 19, 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!

      https://simplegreensmoothies.com/healthy-fats

    • Melissa

      July 25, 2016 at 9:31 pm

      And a protein for your muscles!

  44. Isela

    May 18, 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?

    Reply
    • SGS Rawkstar

      May 19, 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!

    • sharon Bunim

      November 18, 2015 at 7:06 am

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

    • SGS Rawkstar

      November 18, 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!

  45. Rebeca

    May 11, 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 🙂

    Reply
    • SGS Rawkstar

      May 11, 2015 at 1:18 pm

      Rebeca,

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

  46. julie

    April 10, 2015 at 3:22 pm

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

    Reply
    • SGS Rawkstar

      April 11, 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:

      https://simplegreensmoothies.com/meal-replacement-smoothie

  47. Alice

    April 09, 2015 at 3:29 am

    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.

    Reply
    • SGS Rawkstar

      April 09, 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!

  48. Catherine

    April 01, 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?

    Reply
    • SGS Rawkstar

      April 01, 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!

  49. rebecca

    March 21, 2015 at 5:36 pm

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

    Reply
    • SGS Rawkstar

      April 01, 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:

      https://simplegreensmoothies.com/protein-powder-for-smoothies

  50. Imrana

    March 16, 2015 at 8:51 pm

    How many ounces in 2 cups spinach & kale. I used 3 ounces Is that right?

    Reply
    • Simple Green Smoothies

      March 17, 2015 at 5:11 am

      Thanks for blending with us. 1 cup is 8oz or 30g. 🙂 Hope that helps.

  51. Kelly

    March 15, 2015 at 12:35 pm

    Just wondering where one would find the calorie count for each smoothie. Any ideas?

    Reply
    • Simple Green Smoothies

      March 15, 2015 at 5:37 pm

      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.

  52. harj

    March 08, 2015 at 11:17 pm

    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.

    Reply
    • Simple Green Smoothies

      March 09, 2015 at 3:30 pm

      Yes indeed. We will send the recipe a week in advanced. 🙂

  53. Tsyana

    March 07, 2015 at 5:13 pm

    Hi!
    great recipe can't wait to try!

    Reply
    • Simple Green Smoothies

      March 09, 2015 at 3:29 pm

      Enjoy!

  54. Anjla

    March 02, 2015 at 5:39 am

    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.

    Reply
    • Simple Green Smoothies

      March 02, 2015 at 10:48 am

      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

      March 02, 2015 at 11:30 am

      that's perfect. It help a lot 🙂 thank you so much for your reply, appreciated.

    • John

      March 09, 2015 at 6:42 pm

      This should be put up on a seperate page on the site.
      Helped me a lot.

      Thanks from Ireland!

      J

  55. Dany

    March 01, 2015 at 2:36 am

    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

    Reply
    • Simple Green Smoothies

      March 02, 2015 at 10:48 am

      Hey Dany,

      I personally drinking only one or the other. 🙂 Your choice. 🙂

  56. Amy

    February 27, 2015 at 7:55 am

    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!

    Reply
    • Simple Green Smoothies

      February 27, 2015 at 11:00 am

      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.

  57. MamaS

    February 25, 2015 at 8:26 pm

    Hello, awesome website! Can you substitute collards for the spinach?

    Reply
    • Simple Green Smoothies

      February 26, 2015 at 7:27 am

      Totally! Here are our favorite leafy greens! https://simplegreensmoothies.com/leafy-greens

  58. Andy

    February 23, 2015 at 12:28 pm

    Shouldn't a post-workout smoothie have protein in it?

    Reply
    • Simple Green Smoothies

      February 26, 2015 at 7:27 am

      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

  59. Francis

    February 23, 2015 at 8:02 am

    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?

    Reply
    • Simple Green Smoothies

      February 26, 2015 at 7:25 am

      Hey Francis, the blueberries add the color. Depending on the juice from the blueberries, depends on the color. 🙂

  60. Vicki

    February 21, 2015 at 6:57 pm

    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.

    Reply
    • Simple Green Smoothies

      February 26, 2015 at 7:24 am

      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.

  61. Savanna

    February 21, 2015 at 1:01 pm

    I have the Vitamix 350 blender can I just throw all the ingredients in all at once and blend it?

    Reply
    • Simple Green Smoothies

      February 26, 2015 at 7:19 am

      Yes, Vitamix blenders are powerful!

  62. Kim

    February 20, 2015 at 8:00 am

    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?

    Reply
    • Andrea

      February 20, 2015 at 9:33 am

      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.

    • Simple Green Smoothies

      February 23, 2015 at 12:47 pm

      Hey Kim. Great question. We like to either sprinkle them on top or soak 20 minutes before we blend in water. 🙂

  63. Gurdev Singh

    February 20, 2015 at 7:14 am

    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.

    Reply
    • Simple Green Smoothies

      February 23, 2015 at 12:46 pm

      Wonderful, thanks for sharing, Gurdev! You're awesome!

  64. Anna

    February 19, 2015 at 12:14 pm

    Can I substitute kale for spinach?

    Reply
    • Andrea

      February 20, 2015 at 9:32 am

      Try using baby kale. It comes in a tub.

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