5 Ingredient Post-Workout Fruit Smoothie to Refuel and Recover

Post-workout smoothie for recovery - green smoothie recipe

Imagine, you’ve just finished a long, tough run and you walk to the kitchen to refuel. 

You’re overwhelmed at the idea of cooking a meal that will provide all the carbs, protein, and electrolytes you need while still being tasty! 

Fear not. I’ve got you covered with this quick, refreshing, and nutrition packed post-workout fruite smoothie recipe. 

Let’s get to it so you can make the perfect post-workout fruit smoothie!

What You’ll Need 

Frozen Banana: The base of all my favorite smoothies is a frozen banana! They add sweetness as well as 27 grams of carbohydrates to replenish those glycogen stores we just depleted during our workout. Bananas are also a great source of potassium to get those electrolytes packed in our smoothies. 

Frozen Mango: Endurance athletes need a lot of carbohydrates so we will add another fruit to refuel after training. Frozen mango gives this smoothie a tropical feel and is a great source of electrolytes and vitamin C. 

Spinach: You might be scoffing at adding spinach to a fruit smoothie but I promise you won’t even know it’s there. Spinach is a powerhouse of vitamins and antioxidants that blends perfectly with the creaminess of our smoothie while adding a bright green color! 

Milk: I recommend milk or a dairy-free milk alternative for a creamy smoothie but any liquid will work! Milk is known for being a great recovery drink with all the carbs, protein, and healthy fats it provides. It also provides vitamin D and calcium to keep our bones healthy! 

Plain Greek Yogurt: Greek yogurt has more protein (almost 20 grams per cup) and half the lactose of regular yogurt. Protein is important for endurance athletes to build and repair our tired muscles. It can also be a great source of carbohydrates, electrolytes, and calcium. 

Protein Powder (optional): Endurance athletes require more protein than the average person and is especially important 30-40 minutes after exercise. It can be hard to get enough protein so incorporating protein powder into your smoothies is an easy way to meet your needs. 

How to Make this Post-Workout Smoothie

The beauty of smoothies is that everything is made in 1 dish and you don’t need any cooking skills to make it delicious. 

  1. Throw all the ingredients in your blender together and blend on medium or high for 1 minute until there are no lumps. That’s it!
  2. If your smoothie is too thick, add a little liquid at a time and blend until it is the desired consistency.
  3. If your smoothie is too thin, add more frozen fruit or yogurt until it reaches the desired consistency.

Make It a Post-Workout Smoothie Bowl!

If you would rather eat your recovery meal than sip it, turn your smoothie into a smoothie bowl. 

Just add half the amount of liquid and blend until it is a thicker consistency. 

Sprinkle fresh fruit, granola, nut butter, or chia seeds on top and enjoy!

post-workout smoothie bowl

FAQ 

Can I use fresh fruit instead of frozen?

No problem! Frozen fruit will help with the consistency but you can just add ice to your smoothie with fresh fruit to thicken it. 

Can I use other fruits?

Yes, switch it up! If banana and mango aren’t your favorite fruits, use berries or tropical fruit to get that sweet flavor and your carbohydrates. 

I don’t have spinach, does kale work? 

Any leafy greens you have will work! Spinach and kale add lots of nutrients without changing the flavor. You can add collard greens, broccoli, cucumbers, and other vegetables but the flavor might come through. 

What liquids can I use besides milk?

Any dairy-free alternative to milk will work without taking away the creaminess. I personally use unflavored almond milk because I don’t love the taste of dairy milk. Juice will affect the flavor but try it out! 

What protein powder should I use?

I’m glad you asked – I have a full article with recommendations on protein powders for athletes

What blender do you use for smoothies?

I’ve had this Ninja Blender for YEARS and it works really well and is cheaper than a lot of high-power blenders out there (I don’t have any affiliation with Ninja).

Meal Prep Tips

Make a big batch of smoothies ahead of time and store in the freezer until you’re ready to drink them! I pour mine into small glass containers with lids and freeze them. Then, I put one in the fridge to thaw the night before I want to drink it and it’s all ready to go when I finish my morning workout. 

Store in the freezer for up to 3 months and in the fridge for up to 2 days. The smoothie will likely separate in the fridge but it can be blended again or stirred! 

5 Ingredient Post-Workout Smoothie

A quick, easy, and tasty smoothie packed with protein and carbohydrates to keep you fueled and recovering from your workout!
Print Pin Recipe
Course Breakfast, Drinks, Snack
Cuisine American
Keyword 5 ingredients, easy, quick, refreshing
Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Author Grace Kelley, MS, RDN, LD

Ingredients

  • 1 banana frozen
  • 1 cup mango frozen
  • 1 cup spinach or any greens
  • 1 cup milk or dairy-free alternative
  • 1/2 cup greek yogurt
  • 1 scoop protein powder optional

Instructions

  • Add all ingredients to the blender
  • Blend on medium/high for 1 minute or until smoothie is creamy with no chunks
  • Pour into cup and enjoy!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Scroll to Top