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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Post Workout Smoothie For Recovery

Any post workout smoothie for recovery should AT LEAST have a good amount of plant protein, healthy carbs, and liquid for rehydration. This green smoothie hits checks all of the boxes.

You just rocked that tough workout! Now what? 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 bodies need the perfect combination of protein, carbohydrates, and liquids after working up a sweat. This smoothie is just the thing to help your body recover.

Best smoothies for after the gym

Enjoying a smoothie after a 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. Yet not any smoothie will work post work, it’s important you use ingredient that’ll heal your body and enhance the results.

Each nutrient-dense ingredient was specially selected to help your body recover and rehydrate. Read our whole list of post-workout ingredients that we love adding to green smoothies here. Yet here’s a few of my favs:

  • plant-based protein: seeds, powders, nuts
  • antioxidant-rich berries: blueberries, cherries
  • lots of liquid: hydration, hydration, hydration!

Now get ready to help your body recover after a grueling (or not-so-grueling) workout. Just for you, we’ve created the perfect smoothie for recovery!

Post-Workout Green Smoothie

Post Workout Smoothie | Blueberries & Oranges

  • Author: Jen Hansard
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Total Time: 5 minutes
  • Yield: 2 1x
  • Category: Breakfast, Drinks
  • Method: blending
  • Cuisine: vegan


Any post workout smoothie should AT LEAST have a good amount of plant protein, healthy carbs, and liquid for rehydration. This green smoothie hits all of those requirements as long as you include those chia seeds. We also highly recommend using coconut water (“nature’s gatorade”), but you can get by with regular h2o. Go ahead and enjoy this smoothie… you’ve earned it!



  • 2 cups fresh kale
  • 1 cup coconut water (or filtered water) (unsweetened)
  • 1 orange (peeled)
  • 1 cup pineapple
  • 1 cup blueberries
  • 2 tbsp chia seeds


  1. Blend kale and liquid until smooth.
  2. Add remaining ingredients, and blend until smooth. Enjoy!


*Use frozen fruit to make smoothie cold.

Keywords: fitness smoothie, post workout smoothie, pre workout smoothie

Post-Workout Green Smoothie for Recovery | SimpleGreenSmoothies.com

My Top 4 Post Workout Smoothies

If you love this recipe, be sure to check out our other pre- and post-workout smoothies:

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  1. Jennifer

    January 30th, 2017 at 5:05 am

    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!!

  2. Wytse

    February 25th, 2017 at 4:52 am

    I felt like something was missing in my workouts lately. I guess this was it!

  3. SGS Rawkstar

    February 27th, 2017 at 4:00 am

    YAY!! 🙂

  4. Lloyd

    March 2nd, 2017 at 3:57 am

    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.

  5. SGS Rawkstar

    March 2nd, 2017 at 4:16 am

    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!

  6. Lloyd

    March 4th, 2017 at 4:07 am

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

  7. SGS Rawkstar

    March 6th, 2017 at 5:29 am

    Hi Lloyd,

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

  8. Alok

    November 13th, 2017 at 6:55 am


    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?


  9. SGS Rawkstar Amanda

    November 13th, 2017 at 10:33 am

    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…


    And our ingredient substitution guide…


  10. Jen Hansard

    May 25th, 2018 at 1:18 pm

    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.

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