Post-Training Recovery Smoothie
recipesDecember 22, 2025

Post-Training Recovery Smoothie

Fast-absorbing recovery smoothie with 35g+ protein designed to maximize post-training muscle repair and glycogen replenishment.

This recovery smoothie is designed to be consumed immediately after training to kickstart the recovery process and replenish depleted nutrients.

Ingredients:

  • 1 scoop whey or plant-based protein powder (25-30g protein)
  • 1 banana
  • 1 cup frozen mixed berries
  • 2 tablespoons natural peanut butter
  • 1 cup spinach (you won't taste it!)
  • 1 cup unsweetened almond milk
  • 1 tablespoon honey
  • 1/2 cup ice
  • Optional: 1 tablespoon chia seeds

Instructions:

  1. Layer Ingredients: Add liquid first, then soft ingredients, then frozen items. This helps blending.

  2. Blend: Start on low speed, gradually increase to high. Blend for 45-60 seconds until completely smooth.

  3. Adjust Consistency: Add more liquid if too thick, more ice if too thin.

  4. Serve Immediately: Consume within 30 minutes post-training for optimal nutrient absorption.

Nutritional Breakdown:

  • Protein: 35-40g (muscle repair)
  • Carbohydrates: 50-60g (glycogen replenishment)
  • Healthy Fats: 15g (hormone support)
  • Antioxidants: From berries and spinach
  • Potassium: From banana (prevents cramping)

Why Each Ingredient Matters:

Protein Powder: Fast-absorbing protein for immediate muscle repair

Banana: Quick-digesting carbs and potassium to restore electrolyte balance

Berries: Antioxidants reduce exercise-induced inflammation

Peanut Butter: Healthy fats and additional protein

Spinach: Iron, vitamins, and minerals without affecting taste

Honey: Natural sugars for insulin spike, driving nutrients into muscles

Chia Seeds: Omega-3 fatty acids and additional fiber

Timing is Critical: The 30-minute post-training window is when your muscles are most receptive to nutrients. This smoothie is designed to be consumed quickly and absorbed rapidly.

Customization:

  • Weight Cut: Reduce banana and honey, add more berries
  • Bulking: Add oats and increase peanut butter
  • Vegan: Use plant-based protein and add hemp seeds

This smoothie provides everything your body needs to recover faster and come back stronger for the next training session.