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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 whey protein isolate 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!
- Banana Chocolate Protein Shake: this one tastes like dessert yet is packed with protein for your hard-working muscles.
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
Jen HansardIngredients
- 1 cup kale
- ½ cup coconut water
- ½ orange peeled
- ½ cup pineapple frozen
- ½ cup blueberries frozen
- 2 tablespoon chia seeds
- 1 serving whey protein isolate
Instructions
- Blend kale and liquid until smooth.
- Add remaining ingredients, and blend until smooth.
Recipe 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
Equipment
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.
Hey there!
I really wanted to drink this smoothie after my workout today but didn’t quite have all the ingredients handy, so using your post workout formula (carbs+protein+liquid) I used what I had in the fridge and it turned out quite great too! … I did one serving so
– 1 cup of kale
– 1 cup of cold water
– 1 small tangerine
– 1 banana
– 1/2 cup of grapes
– 2 tablespoons of almonds
I really wanted to try it with the chia seeds but didn’t have them, so I used almonds as protein, but being careful not to overuse it since they’re also load with fat.
I wasn’t entirely sure this new creation would work, so I reserved one tablespoon of almonds to eat as a side snack in case I needed something to drain down the smoothie with – using only one tablespoon in the blend – but thankfully it wasn’t the case at all, it was actually delicious on its own! Fortunate accident, thought I might share.
I love the website and all the tips and recipes.
Thanks 🙂
Rebeca,
Cheers for making your own post-workout green smoothie! It sounds perfect, + very delicious!
Hi !! is the post workout green smoothies like a side dish , or it can be a dinner menu ?
Hi Julie,
The post-workout smoothie helps replenish your body with the nutrients + liquids you need after a hard workout! If you’re interested in making this smoothie a meal, we would suggest adding a healthy fat to make it a complete meal! Check out our post on meal replacement smoothies here:
https://simplegreensmoothies.com/meal-replacement-smoothie
H
Do the pre work-out and post work-out smoothies help you lose weight? I would like to know what do they help you in.
Hi Alice,
The ingredients in our pre-workout smoothie help you stock up on energy, and keep you feel full for a long time. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens in our pre-workout smoothie make the perfect combination of protein, carbs, + healthy fats.
Post-workout it’s important to replenish your body with nurtients + fuel your body with the right types of foods to help re-build muscle, that’s why we make sure to include a healthy amount of protein in our post-workout smoothies.
So while increased activity + enjoying healthy fruits + leafy greens can assist you in reaching your weightloss goals, our pre and post-workout smoothies are aimed at insuring your body is fueled to perfection during and after your workouts!
What time of the day is it better to drink a green smothie? I doubt if it’s good to drink at 9-10 p.m. after workout? Or just to start a day wit it?
Hi Catherine,
It’s super important to replenish the nutrients in your body and fuel your body with the right foods to help rebuild your muscles. Our post-workout smoothie provides your body with the perfect combination of protein, carbohydrates, and liquids after working up a sweat, and is a great addition to your post-workout any time of day. The only concern having your smoothie so late at night is green smoothies provide you with a huge energy boost, almost like a cup of coffee!
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