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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!! 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.
Hi Jammie,
Don’t have chia seeds near you? Substitute another plant-based protein option in its place. Here are a few of our favorites!!
https://simplegreensmoothies.com/plant-based-protein-powder
I was wondering if you drink this straight after a workout? Or do you wait say 30mins after you’ve finished?
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!
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?
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
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!
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.
Of course! We suggest adding a healthy fat to your smoothie as well, to ensure you’re getting a complete meal!
https://simplegreensmoothies.com/healthy-fats
And a protein for your muscles!
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?
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!
hi there,
can i use the babies instead of the large leafy green like baby spinach baby kale.
Hi Sharon,
Of course! Baby greens are mild in flavor, but packed with nutrients! They’re a great choice for green smoothies!