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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.
Yum yum yummy!
Love blueberries!
This was fabulous to start my busy day, love blueberries so super happy with this one. Tasted lovely, kept me going till lunch
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.
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
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
And our ingredient substitution guide…
https://simplegreensmoothies.com/substitution-guide
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.
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!
Thanks for the reply.
If I were to substitute Orange Juice for the Orange, how much would I use?
Hi Lloyd,
I’d add one cup of orange juice to substitute the fresh orange.
I felt like something was missing in my workouts lately. I guess this was it!
YAY!! 🙂
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!!
This is perfect for me. I drain all my energy at the gym!
Hi Liz,
Cheers to fueling your body post-workout!
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. ?
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 🙂
Hi,
Love your recipes! Thanks for sharing them!
Can I replace blueberries for strawberries?
Thank you
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!
Can i use just water instead of coconut water?
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/dairy-free-smoothies
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!
Hi Lisa,
Rawk on! We’re so excited to hear this recipe was the perfect post-workout go-to!
Cheers!
Do you have to use pineapple in it? Just a personal preference but I can’t stand it.
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!
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!
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
my smoothies are always chunky and hard to swallow. How can i make them smoother?
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