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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

purple workout smoothie in a glass jar with a metal straw next to running shows, a phone, headphones, a water bottle and aa sweat towel.

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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purple post-workout smoothie in a glass jar with a metal straw.

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:

  1. Blend kale and coconut water until smooth. You don’t want any leafy chunks left.
  2. 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:

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 recipe with fitness gear.
4.62 (21 votes)

Post-Workout Smoothie

This post-workout smoothie is your new recovery ritual. With a refreshing base of coconut water and a powerful combo of kale, orange, pineapple, and blueberries, it’s loaded with antioxidants, electrolytes, and fiber. Chia seeds bring protein and omega-3s to help you bounce back faster and feel amazing after your sweat session.
Print Pin Rate
Prep: 3 minutes
Blend: 2 minutes
Total: 5 minutes
Serves: 1
Author: Jen Hansard

Ingredients 

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Instructions 

  • Blend kale and liquid until smooth.
  • Add remaining ingredients, and blend until smooth.

Helpful Tools

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smoothie blender

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

Serving: 16 oz | Calories: 361 kcal | Carbohydrates: 45 g | Protein: 32 g | Fat: 8 g | Saturated Fat: 1 g | Polyunsaturated Fat: 6 g | Monounsaturated Fat: 1 g | Trans Fat: 0.03 g | Sodium: 303 mg | Potassium: 816 mg | Fiber: 15 g | Sugar: 25 g | Vitamin A: 2346 IU | Vitamin C: 104 mg | Calcium: 355 mg | Iron: 3 mg

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Common Questions

Are smoothies good for post-workout?

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.

What should be in your post-workout smoothie?

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.

How soon after a workout should I drink a smoothie?

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.

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4.62 from 21 votes (2 ratings without comment)

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Comments

    1. Hi Liz,

      Cheers to fueling your body post-workout!

  2. 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

    1. 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 Plant-Based Cleanse? 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 🙂

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

    Reply

    1. 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!

  5. 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

    1. Hi Lisa,

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

      Cheers!

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

    Reply

  7. 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

    1. 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

    1. 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/smoothie-formula

    1. 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!

    1. 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.

  11. 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

    1. 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!

  12. 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

    1. 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.

  13. 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

    1. 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 🙂

  15. 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

    1. 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?

    2. 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

    3. 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!

  16. 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

  17. I was wondering if you drink this straight after a workout? Or do you wait say 30mins after you’ve finished?

    Reply

    1. 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!

  18. 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

    1. 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/plant-based-protein-powder

    2. 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!

  19. 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

  20. 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

    1. 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!

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

    3. Hi Sharon,

      Of course! Baby greens are mild in flavor, but packed with nutrients! They’re a great choice for green smoothies!