Post Workout Drink for Recovery

Post workout smoothies are a great way to recover, fast.

After you’ve jogged a for miles, lifted weights till you’re arms and legs feel like jell-o, your dripping with sweat from an all-out fat burning, heart pounding high intensity interval training (HIIT) workout; it’s time to replenish your body.

Exercise and Free Radicals

Exercise has many benefits but one unfortunate byproduct of exercise is it causes our bodies produce free radicals, the destructive molecules that cause inflammation. Too many free radicals may lead to oxidative stress which damages the cells.

Benefits of Post Workout Smoothies

Smoothies with added anti-inflammatory ingredients (like turmeric) help your muscles recover and are great for combating oxidative damage.

Smoothies are the perfect addition to your post workout routine – before or after a good stretch – smoothies are quick, easy to make and digest. Smoothies offer a source of protein you need to build muscle, the carbs needed to restore the glycogen you depleted during exercise, and antioxidants that help prevent cell damage caused by inflammation.

What should go into a Post Workout Smoothie?

• 15-20 grams of protein (plant source) – silken tofu or protein powder
• Greens – spinach, kale…
• Carb source – whole fruit (not fruit juice)
• Include an antioxidant rich source – berries
• Healthy Fat – whole plant based source (avocado, nuts, seeds)
• Liquid – water, coconut water, almond milk
• Nutritious extras – turmeric, ginger, spirulina/chlorella…

Here are 5 different smoothies for 5 different workouts

All Smoothies are Vegan and Gluten Free

Jogging/Running

Ingredients:

Pineapple Goji Berry Smoothie

½ Avocado or 3 tbsp of shredded Coconut (unsweetened)
½ Banana, medium
2 cups of spinach
½ cup Pineapple, fresh
½ cup Goji berries
1 tsp of Chia seeds
3 Ice cubes
1 cup Coconut water

High Intensity Interval Training (HIIT)

Ingredients:

Mango Ginger Berry Smoothie

1 Banana, fresh or frozen
2 cups of spinach
⅛ tsp Ginger, ground or 1-inch piece fresh
1 Medjool dates, pitted
½ cup mango, fresh or frozen
½ cup of bilberries or strawberries
1 scoop protein powder (plant sourced)
2 tbsp Hemp seeds
1 handful Ice
1 cup Coconut water

Calisthenics

Ingredients:

Blueberry Pineapple Oat Smoothie

1 Banana, medium
1 handful of Spinach
1 cup of Blueberries, frozen
½ cup of Pineapple chunks, frozen
1 scoop of Protein Powder
2 tbsp of Oats (whole not quick oats)
1 tbsp Chia seeds
1 cup Almond milk 

Strength Training

Ingredients:

Chocolate Peanut Butter Berry Smoothie

1 Banana
2 tbsp Cacao powder
2 cups Kale
1 scoop protein powder
1 tbsp Peanut butter
2 tbsp Hemp seeds or Chia seeds
¼ cup Acai berries
1 tbsp Spirulina powder
1 cup Almond milk

Yoga

Ingredients:

Blueberry Chia Mint Smoothie

2 handfuls Spinach, fresh
½ Banana
1 1-inch piece Ginger, fresh
1 cup Blueberries, fresh or frozen
1 tbsp Chia seeds
a few Mint leaves
½ cup Coconut water 

Instructions: Add ingredients for each smoothie into a blender, sip and enjoy.

Tip: always add ½ tbsp of turmeric & ⅛ tsp of black pepper to all your workout smoothies, black pepper is fantastic for helping the body absorb turmeric. The anti-inflammatory benefits of turmeric are second to none.

It’s always great to have a post workout treat after all your hard work, I hope these smoothies will motivate you to work even harder.