Enjoying a smoothie after 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. I’m sharing my best post-workout smoothie to help you make the most of that hard work, too!
Depending on the type of exercise I want to do, I’ll make a pre-workout smoothie or one after (not both). After a challenging workout, our bodies need replenishment and nourishment to recover properly.
While store-bought protein shakes and sports drinks have been popular choices for post-workout nutrition, smoothies have emerged as a delicious and nutritious alternative. Packed with vitamins, minerals, and other essential nutrients, smoothies can help restore and refuel your body after a strenuous exercise session.
Table of Contents
Recipe Ingredients
Whether you’re a fitness enthusiast or just looking for a tasty and convenient way to support your active lifestyle, drinking smoothies after working out could be a game-changer. Let’s check out the ingredient list for this recipe to learn why this is a great option:
- Kale: This may surprise you, but kale has 4 grams of protein per serving! It is a powerhouse vegetable containing calcium, vitamins A, B6, C and K, potassium and manganese. If you are new to kale, it has a stronger flavor than spinach and this recipe is a great way to try it out!
- 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.
- Blueberries: I use blueberries as a low-sugar fruit addition with antioxidants that help lower blood pressure and fight disease.
- Chia seeds: This superfood is an easy way to add protein, healthy fat and fiber to any blend, and it’s pretty much tasteless.
How to Blend the Perfect 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 beverage 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 a high-powered blender!) is to give the leafy greens 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 shake that much more.
Now, grab your blender and get ready to discover a new favorite way to recover and recharge after your workouts!
Boosting Smoothies with Protein
To make sure you’re getting in enough protein and healthy fats after a great workout, try my plant-based protein powder recipe. It’s only three ingredients and the cleanest one I’ve used, no weird ingredients here!
You can turn any smoothie or shake into a meal by using protein powder, and easily refuel.
FAQs
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.
More Workout Smoothies
If you love this recipe, be sure to check out my other pre- and post-workout smoothie recipes. I’ve got a whole list of healthy protein shakes that you can use to your advantage. If you want some non-beverage options, I’ve got other healthy workout snacks, too!
- Pre-Workout Smoothie: my favorite way to start exercising with fuel that won’t weigh me down.
- 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 smoothie that’s better than Gatorade.
- Pineapple Ginger Smoothie: the smoothie pro athletes are drinking!
Don’t forget to rate + review this smoothie once you’ve tried it! I love getting your feedback.
Post Workout Smoothie
Equipment
Ingredients
- 1 cup kale
- ½ cup coconut water
- ½ orange peeled
- ½ cup pineapple frozen
- ½ cup blueberries frozen
- 2 tbsp chia seeds
- homemade protein powder optional
Instructions
- Blend kale and liquid until smooth.
- Add remaining ingredients, and blend until smooth.
Notes
- Use at least one frozen fruit for a refreshingly cool smoothie.
- Swap kale with the leafy greens of your choice.
- Add 1 serving of homemade protein powder to boost this smoothie by 10 grams of protein as well as healthy fat.
- Swap coconut water for regular water.
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.