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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
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.
Equipment
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.
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