10 Perfect Post-Workout Smoothies

Sip and recover

You pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage. 

To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount of fat, Edison advises. (You don't have to be a scientist to figure this out—just take a look at the smoothie recipes here to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.

Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin Levinson, RD, CSSD, of Arizona State University. Here, 10 tasty blends you’ll want to try.

Cran-Beet Crusher

Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.

SERVINGS: 1

1 c silken tofu
½ c fresh or frozen cranberries
½ md beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 c kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey

BLEND all ingredients until smooth.

NUTRITION (per serving) 332 cal, 18 g pro, 53 g carb, 9 g fiber, 34 g sugars, 8 g fat, 1 g sat fat, 105 mg sodium

Berry Blast Protein Smoothie

Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries.

SERVINGS: 1

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ c frozen mixed berries

BLEND all ingredients until smooth.

NUTRITION (per serving) 368 cal, 29 g pro, 56 g carb, 5 g fiber, 42 g sugars, 4 g fat, 1.5 g sat fat, 292 mg sodium

Mango-Go-Go

Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.

SERVINGS: 1

2 c spinach
1 c frozen mango
½ c baby carrots
½ c coconut water
¼ c orange juice
2 satsuma or mandarin oranges, peeled
½ c plain yogurt

BLEND all ingredients until smooth.

NUTRITION (per serving) 364 cal, 12 g pro, 80g  carb, 12 g fiber, 62 g sugars, 2.5 g fat, 1.5 g sat fat, 321 mg sodium

Eat Your Wheaties

Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.

SERVINGS: 1

2 c spinach
1 c frozen peaches
½ c fresh banana
½ c raw zucchini
¾ c coconut water
½ c plain yogurt
2 Tbsp Wheat germ

BLEND all ingredients until smooth.

NUTRITION (per serving) 312 cal, 15 g pro, 60 g carb, 11 g fiber, 37 g sugars, 4 g fat, 2 g sat fat, 358 mg sodium

Powerhouse Pumpkin

Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation. 

SERVINGS: 1

½ c canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ c water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

BLEND all ingredients until smooth.

NUTRITION (per serving) 383 cal, 22 g pro, 40 g carb, 11 g fiber, 26 g sugars, 17.5 g fat, 4.5 g sat fat, 82 mg sodium

Banana Peanut Butter Power

Bananas help restore potassium, which you lose while you sweat, and also offer fiber to promote gut health. Meanwhile, peanut butter provides a satisfying dose of protein and heart-healthy monounsaturated fats.

SERVINGS: 1

½ c plain yogurt
½ c milk
1 banana
1 Tbsp peanut butter
1 lg handful spinach
½ tsp vanilla

BLEND all ingredients until smooth.

NUTRITION (per serving) 249 cal, 12 g pro, 45 g carb, 4 g fiber, 29 g sugars, 3.5 g fat, 2 g sat fat, 179 mg sodium 

Ginger-Pear For the Win

Gingerols, compounds in ginger root, act as potent anti-inflammatories that speed your recovery time. Meanwhile, fiber-rich flaxseed satisfies hunger, so you’re less likely to find your stomach rumbling later in the day.

SERVINGS: 1

½ c vanilla Greek yogurt
1 ripe pear, cored and cut into large chunks
1 c pear juice or coconut water
½-inch chunk of fresh ginger root or ⅛ tsp dried ground ginger
2 c baby spinach leaves
1 Tbsp ground flaxseed
½ cup ice cubes

BLEND all ingredients until smooth.

NUTRITION (per serving) 390 cal, 14 g pro, 83 g carb, 11 g fiber, 64 g sugars, 3 g fat, 0 g sat fat, 141 mg sodium

Get-Ahead Gingerbread

Greek yogurt provides the protein necessary for repairing and rebuilding muscle tissue, and the banana replaces the carbohydrates and potassium lost during exercise. Molasses is a good source of iron that aids in the delivery of oxygen to muscles.

SERVINGS: 1

7 oz 2% Greek yogurt
1 c ice cubes
¼ c frozen sliced banana
2 Tbsp almond butter
1 Tbsp molasses
1 tsp grated ginger
¼ tsp cinnamon
⅛ tsp each nutmeg and cardamom

BLEND all ingredients until smooth.

NUTRITION (per serving) 420 cal, 24 g pro, 39 g carb, 5 g fiber, 29 g sugars, 21.5 g fat, 4.5 g sat fat, 145 mg sodium

Cherry-Chia Pain Buster

Research shows tart cherries repair muscle damage, alleviate soreness, and even help you get a good night’s rest (they contain the sleep hormone melatonin). And turmeric also acts as an anti-inflammatory, easing muscle and joint aches.

SERVINGS: 1

1 c fresh or frozen pitted tart cherries
½ c fresh or frozen blueberries (or berry blend)
½ c fresh or frozen pineapple chunks
½ c silken tofu or 1 scoop vegan protein powder
1 c chilled brewed green tea or diluted cherry juice
½-inch chunk ginger root or ¼ tsp powdered ginger
½-inch chunk turmeric root or ¼ tsp powdered turmeric
2 tsp raw honey

BLEND all ingredients until smooth.

NUTRITION (per serving) 326 cal, 26 g pro, 55 g carb, 6 g fiber, 41 g sugars, 3 g fat, 1 g sat fat, 57 mg sodium

Potassium Peppermint

You'll get carbs and potassium from the banana, plus healthy fat and protein from the cashews. 

SERVINGS: 1

1 sm frozen sliced banana
1 c plain organic soy milk
¼ c mint leaves
¼ c raw cashews (soaked overnight)
⅓ c silken tofu
¼ tsp vanilla extract

BLEND all ingredients until smooth.

NUTRITION (per serving) 418 cal, 20 g pro, 49 g carb, 6 g fiber, 24 g sugars, 17.5 g fat, 3 g sat fat, 204 mg sodium

Source
http://www.prevention.com/food/healthy-recipes/post-workout-smoothie-recipes