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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

high-speed blender
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. 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

  3. 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

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

  4. 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

    1. 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!

  5. 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

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

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

  12. 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

  15. 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

  16. 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

  17. 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

    1. 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

  18. 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

    1. 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!

    2. 4 stars
      Thanks for the reply.
      If I were to substitute Orange Juice for the Orange, how much would I use?

    3. Hi Lloyd,

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

  20. 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