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Enjoying a smoothie after a long sweaty run or a spin class is honestly one of the most satisfying things. I usually don’t have much of an appetite after cardio, but I’m always thirsty—so a smoothie is the perfect compromise. I’m sharing a great post-workout smoothie to help you make the most of that hard work.
Check out my pre-workout smoothie recipe for ideas on how to fuel up before your run.
Table of Contents
Ingredients You’ll Need
While protein shakes and sports drinks have been popular choices for post-workout nutrition, smoothies are a lighter, nutritious alternative. Packed with vitamins, minerals, and other essential nutrients, smoothies can help restore and refuel your body after a strenuous exercise session.
- Kale: This may surprise you, but kale has 4 grams of protein per serving! It is a powerhouse leafy green vegetable containing calcium, vitamins A, B6, C and K, potassium and manganese.
- Coconut water: While regular water works great as a liquid base, coconut water contains natural electrolytes. This is something you definitely want to replenish after an intense workout, especially if you sweat.
- Orange: Oranges are 86% water, making them a great food option to help rehydrate. I love bringing them along with me on a long run or blending them into a smoothie.
- Pineapple: While pineapple is higher in natural sugar, that sugar contains the energy boost you need after barre class. Learn how I cut pineapple if you’re using fresh instead of frozen.
- Blueberries: I use blueberries as a low-sugar fruit addition with antioxidants.
- Chia seeds: One of my top superfoods— its an easy way to add protein, healthy fat and fiber to any blend, and it’s pretty much tasteless.
- Protein powder: Pairing protein with carbs (like fruit) helps refill glycogen stores and improves recovery even more. I like to use Isopure protein powder in this post-workout smoothie recipe because it has 25 grams protein and doesn’t alter the flavor. Plus, whey protein isolate is gentler on the stomach than traditional whey. If you’re vegan, swap with a plant-based protein powder.
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How to Make Post-Workout Smoothie
Did you know it only takes about five minutes to blend a deliciously creamy smoothie? I’ve got a no-fail, two-step process that gets me a smoothie I can enjoy, with ingredients that my body will love:
- Blend kale and coconut water until smooth. You don’t want any leafy chunks left.
- Add the remaining ingredients and blend again until smooth.
The reason I blend twice (even if using one of my recommended blenders for smoothies) is to give the kale time to break down because I don’t want to drink chunks. It doesn’t take a lot of extra time and lets me enjoy this smoothie that much more.
Is Protein Important After a Workout?
Yes—protein is important after a workout, especially if you want to recover well and feel strong the next day. After exercise, your muscles have tiny tears. Protein provides the amino acids your body needs to repair and rebuild muscle, which supports strength, endurance, and overall recovery. It also helps reduce soreness and can prevent that “wiped out” feeling later in the day.
More Workout Smoothies
If you love this recipe, be sure to check out my other smoothie recipes along with some healthy workout snacks. Here’s a few smoothies recipes to start with:
- Vanilla Protein Shake: the smoothie I turn to when I need a meal after an intense run or gym session.
- Coconut Water Smoothie: a warm-weather electrolyte smoothie that’s better than Gatorade.
- Pineapple Ginger Smoothie: the smoothie pro athletes are drinking!
If you make this post-workout recipe, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Post-Workout Smoothie
Ingredients
- 1 cup kale
- ½ cup coconut water
- ½ orange peeled
- ½ cup pineapple frozen
- ½ cup blueberries frozen
- 2 tablespoon chia seeds
- 1 serving protein powder
Instructions
- Blend kale and liquid until smooth.
- Add remaining ingredients, and blend until smooth.
Helpful Tools
Notes
- Use at least one frozen fruit to enjoy a chilled smoothie (or pour over ice).
- Swap kale with another leafy green vegetable of your choice.
- Vegan? Try my homemade protein powder to boost this smoothie by 10 grams of protein as well as healthy fat.
- Swap coconut water for regular water.
Nutrition
Did you make this recipe?
Leave a review for a chance to win signed copies of my cookbooks!Common Questions
Smoothies are a great post-workout beverage. They can help refill your body with key nutrients you burned while working out as well as refuel your energy faster. Choose one that is filled with whole food ingredients and plants so that it won’t weigh you down.
My go-to smoothie has kale, coconut water, orange, pineapple, blueberries and plant-based protein powder. This way I get to replenish my electrolytes and protein and gain energy through the natural fruit sugars.
The faster you can replenish electrolytes and energy after a workout, the better! I like to prep my smoothie before I work out so it can chill in the fridge and be ready to consume immediately after the workout is over. It also contributes to hydration, which is a bonus.
when I do post workout green smoothie can I use flaxseed ofstead chia seeds with post workout green smoothie
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/plant-based-protein-powder
How many ounces in 2 cups spinach & kale. I used 3 ounces Is that right?
Thanks for blending with us. 1 cup is 8oz or 30g. 🙂 Hope that helps.
Just wondering where one would find the calorie count for each smoothie. Any ideas?
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.
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.
Yes indeed. We will send the recipe a week in advanced. 🙂
Hi!
great recipe can’t wait to try!
Enjoy!
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.
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
that’s perfect. It help a lot 🙂 thank you so much for your reply, appreciated.
This should be put up on a seperate page on the site.
Helped me a lot.
Thanks from Ireland!
J
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
Hey Dany,
I personally drinking only one or the other. 🙂 Your choice. 🙂
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!
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.
Hello, awesome website! Can you substitute collards for the spinach?
Totally! Here are our favorite leafy greens! https://simplegreensmoothies.com/leafy-greens
Shouldn’t a post-workout smoothie have protein in it?
Yes, chia seeds have protein. Here are two post I think you would enjoy:
https://simplegreensmoothies.com/chia-seed-smoothie
https://simplegreensmoothies.com/plant-based-protein-powder
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?
Hey Francis, the blueberries add the color. Depending on the juice from the blueberries, depends on the color. 🙂
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.
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.
I have the Vitamix 350 blender can I just throw all the ingredients in all at once and blend it?
Yes, Vitamix blenders are powerful!
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?
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.
Hey Kim. Great question. We like to either sprinkle them on top or soak 20 minutes before we blend in water. 🙂
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.
Wonderful, thanks for sharing, Gurdev! You’re awesome!
Can I substitute kale for spinach?
Try using baby kale. It comes in a tub.