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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 Green Smoothie For Recovery

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

Post-Workout Green Smoothie for Recovery | SimpleGreenSmoothies.com

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. A post-workout green smoothie is just the thing to help your body recover.

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.

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

If you love this recipe, be sure to check out our other pre- and post-workout smoothies:
Cherry Pineapple Post-Workout Green Smoothie (with our fave protein powder)
The Perfect Pre-Workout Green Smoothie
Energy-Packed Pre-Workout Green Smoothie (with our fave energy booster powder)

Post-Workout Green Smoothie


  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 1x
  • Category: Breakfast, Drinks


Any post-workout green smoothie should AT LEAST have a good amount of 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.



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  1. Anna

    February 19th, 2015 at 12:14 pm

    Can I substitute kale for spinach?

  2. Andrea

    February 20th, 2015 at 9:32 am

    Try using baby kale. It comes in a tub.

  3. Gurdev Singh

    February 20th, 2015 at 7:14 am

    I am a senior athlete (75+) and I use the following for my post workout:
    3 carrots or sweet potato
    two stalks of celery
    a small bunch of kale/spinach
    a small bunch of parsley
    some seeds and nuts

    I feel great.

  4. SGS Rawkstar Jessie

    February 23rd, 2015 at 12:46 pm

    Wonderful, thanks for sharing, Gurdev! You’re awesome!

  5. Kim

    February 20th, 2015 at 8:00 am

    I added chia seeds to a smoothie once and I thought they ruined the taste? I wonder if I added them incorrectly. Is there a method to it? Do you soak them first? Do you blend them up or put them in after blending?

  6. Andrea

    February 20th, 2015 at 9:33 am

    I like soaking my chia seeds first. It makes blending better. I try just putting the chia seeds in without soaking and it doesn’t work for me.

  7. SGS Rawkstar Jessie

    February 23rd, 2015 at 12:47 pm

    Hey Kim. Great question. We like to either sprinkle them on top or soak 20 minutes before we blend in water. 🙂

  8. Savanna

    February 21st, 2015 at 1:01 pm

    I have the Vitamix 350 blender can I just throw all the ingredients in all at once and blend it?

  9. SGS Rawkstar Jessie

    February 26th, 2015 at 7:19 am

    Yes, Vitamix blenders are powerful!

  10. Vicki

    February 21st, 2015 at 6:57 pm

    Can i have green smoothies for breakfast, lunch and dinner? My thinking is I’m eating veggies and fruit for all three meals. I would add protein powder, any suggestions for that, and eat small amount of fruit for snacks, pnut butter, nuts, forsnacks.

  11. SGS Rawkstar Jessie

    February 26th, 2015 at 7:24 am

    Hey Vicki.

    This is not a fast or a restrictive diet, so you can eat regular meals during this challenge. We are making healthy lifestyle changes that will last a lifetime! Our goal for you is to drink at least one 2-cup serving green smoothie a day in addition to your regular diet. If you would like, you can replace 1 or 2 meals with green smoothies. If you drink green smoothies as meal replacements, make sure to add a protein boost (plant-based protein powder, nut milk, nut butter), or snack on some nuts or a hard-boiled egg 30-60 minutes after you drink your green smoothie.

  12. Francis

    February 23rd, 2015 at 8:02 am

    I tried this recipe but the color I get is quite ugly: it’s brown… How do you get this kind of red color like the picture with those ingredients?

  13. SGS Rawkstar Jessie

    February 26th, 2015 at 7:25 am

    Hey Francis, the blueberries add the color. Depending on the juice from the blueberries, depends on the color. 🙂

  14. Andy

    February 23rd, 2015 at 12:28 pm

    Shouldn’t a post-workout smoothie have protein in it?

  15. SGS Rawkstar Jessie

    February 26th, 2015 at 7:27 am

    Yes, chia seeds have protein. Here are two post I think you would enjoy:



  16. MamaS

    February 25th, 2015 at 8:26 pm

    Hello, awesome website! Can you substitute collards for the spinach?

  17. SGS Rawkstar Jessie

    February 26th, 2015 at 7:27 am

    Totally! Here are our favorite leafy greens! https://simplegreensmoothies.com/rotate-your-greens

  18. Amy

    February 27th, 2015 at 7:55 am

    I just tried the post-workout smoothie yesterday, and loved it. It kept me full for hours! Wondering how long (if at all) a smoothie keeps in the fridge? My husband and daughters want to drink theirs first thing, but I’d rather have mine a few hours later, once I’ve been to the gym. It would be nice to make all at once, and keep my portion in the fridge. Thanks!

  19. SGS Rawkstar Jessie

    February 27th, 2015 at 11:00 am

    Hey Amy!

    Some people say you have to drink it “right away” to get the optimal nutrients from each blend. But if left in the fridge over-night for one to three days, the taste and satisfaction is still there. You also may add a small amount of lemon juice to preserve and keep the smoothie blend as fresh as possible. Your body is still reaping the benefits of consuming fruits and vegetables even if it is not consumed right away.

  20. Dany

    March 1st, 2015 at 2:36 am

    I am a new here. It’s now been three weeks that I started working out, and I was wondering if I should drink a pre work-out smoothie and a post work-out smoothie, or just one of them?
    Thank you

  21. SGS Rawkstar Jessie

    March 2nd, 2015 at 10:48 am

    Hey Dany,

    I personally drinking only one or the other. 🙂 Your choice. 🙂

  22. Anjla

    March 2nd, 2015 at 5:39 am

    Regarding fruit how much in grams is one cup? Re veg, is one cup 30g for everything? I’m from UK so we don’t use cups. Would really appreciate a response. Thank you.

  23. SGS Rawkstar Jessie

    March 2nd, 2015 at 10:48 am

    Hey Anjla,

    Does this help:

    Spices | Proteins | Superfoods:

    ½ tsp = 2mL
    1 tsp = 5mL
    2 tsp = 10mL
    1 TBSP = 15mL
    2 TBSP = 30mL


    Mango | Pineapple | Strawberries | Beets | Carrots | Blueberries | Raspberries | Leafy Greens

    1 cup = 250mL
    1 ½ cups = 375mL
    2 cups = 500mL


    Water | Coconut Water | Coconut Milk | Almond Milk | Fresh Squeezed Juice | Rice Milk

    ½ cup = 125mL
    1 cup = 250mL
    1 ½ cups = 375mL
    2 cups = 500mL


    1 cup of leafy greens = 30g
    2 cups of leafy greens = 60g

  24. Anjla

    March 2nd, 2015 at 11:30 am

    that’s perfect. It help a lot 🙂 thank you so much for your reply, appreciated.

  25. John

    March 9th, 2015 at 6:42 pm

    This should be put up on a seperate page on the site.
    Helped me a lot.

    Thanks from Ireland!


  26. Tsyana

    March 7th, 2015 at 5:13 pm

    great recipe can’t wait to try!

  27. SGS Rawkstar Jessie

    March 9th, 2015 at 3:29 pm


  28. harj

    March 8th, 2015 at 11:17 pm

    I’ve join the challenge for April. Will you inform me what’s needed before so I can but and prep?
    I going to stay the post workouts smoothie tomorrow.

  29. SGS Rawkstar Jessie

    March 9th, 2015 at 3:30 pm

    Yes indeed. We will send the recipe a week in advanced. 🙂

  30. Kelly

    March 15th, 2015 at 12:35 pm

    Just wondering where one would find the calorie count for each smoothie. Any ideas?

  31. SGS Rawkstar Jessie

    March 15th, 2015 at 5:37 pm

    Hey Kelly,

    We personally don’t count calories, so we don’t include them in our recipes at this time. You’ll find that when you consume more nourishing whole fruits and veggies, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info. Three great resources for tracking calories are Self Nutrition Data and the phone apps My Fitness Pal and Lose It.

  32. Imrana

    March 16th, 2015 at 8:51 pm

    How many ounces in 2 cups spinach & kale. I used 3 ounces Is that right?

  33. SGS Rawkstar Jessie

    March 17th, 2015 at 5:11 am

    Thanks for blending with us. 1 cup is 8oz or 30g. 🙂 Hope that helps.

  34. rebecca

    March 21st, 2015 at 5:36 pm

    when I do post workout green smoothie can I use flaxseed ofstead chia seeds with post workout green smoothie

  35. SGS Rawkstar

    April 1st, 2015 at 6:55 pm

    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:


  36. Catherine

    April 1st, 2015 at 7:26 am

    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?

  37. SGS Rawkstar

    April 1st, 2015 at 6:59 pm

    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!

  38. Alice

    April 9th, 2015 at 3:29 am

    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.

  39. SGS Rawkstar

    April 9th, 2015 at 10:36 am

    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!

  40. julie

    April 10th, 2015 at 3:22 pm

    Hi !! is the post workout green smoothies like a side dish , or it can be a dinner menu ?

  41. SGS Rawkstar

    April 11th, 2015 at 6:42 am

    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:


  42. Rebeca

    May 11th, 2015 at 11:46 am

    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 🙂

  43. SGS Rawkstar

    May 11th, 2015 at 1:18 pm


    Cheers for making your own post-workout green smoothie! It sounds perfect, + very delicious!

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