You’ve worked up quite a sweat—now give your body the right post-workout fuel it craves in order to replace lost fluids and replenish energy stores. Smoothies can easily deliver the nutrients and fluids you need fast. But some recovery drinks are better than others. “The best post-exercise smoothie supplies adequate carbs, protein, and anti-inflammatory compounds to soothe aching muscles,” says Leslie Bonci, R.D., Director of Sports Nutrition at the University of Pittsburgh Medical Center. Our recipes rely on a variety of protein sources and contain no added sweeteners. The flavors vary, but the directions remain the same: Place the ingredients in a blender, add some ice, and process until smooth, usually one to two minutes. SEE ALSO: 10 Muscle Recovery Foods Beets are not the typical smoothie ingredient, but they may be your best friend after a tough workout. They supply salicylic acid, a close relative of the anti-inflammatory compound in aspirin. Strawberries are rich in vitamin C, and they also contribute one-quarter of your daily folate, a B vitamin women of childbearing age need to help prevent birth defects in early pregnancy. Cottage cheese provides protein for relatively few calories, and the no-salt-added variety keeps sodium to a minimum. Hemp seeds may be new to you, but give them a try. Hemp is loaded with many nutrients, including manganese, a mineral that’s responsible for bone and collagen formation, the metabolism of amino acids, fats, carbohydrates, cholesterol, and wound healing.Makes 1 serving1⁄2 cup cooked beets, cubed1 cup fresh strawberries, sliced2 ice cubes1⁄3 cup no-salt-added cottage cheese1⁄3 cup 1% low-fat milk2 tbsp hemp seedsPer serving: Calories: 290, Protein: 21g, Carbohydrates: 29g, Fiber: 7g, Fat: 11g, Saturated fat: 2g, Cholesterol: 7mg, Sodium: 112mg
2 of 5
Moya McAllister
Blueberry Spinach Sipper
Believe it: This drink provides 2 1⁄2 servings of fruits and vegetables, and it’s a real bone-builder, too. Milk, whey protein powder, and spinach team up to provide more than 60% of your daily calcium requirements. Spinach also contains vitamin K, which activates the production of a protein called osteocalcin that strengthens bones. blueberries get their deep hue from cyanidin, a pigment that doubles as an anti-inflammatory compound to quell muscle and joint pain. Blueberries and bananas are bursting with the potassium you need to keep your muscles and heart working properly, and both fruits, along with spinach, supply fiber to keep you fuller for longer. Makes 1 serving:1 cup frozen blueberries (if not frozen, add 2 ice cubes)1 cup packed baby spinach leaves, washed and stems removed1 cup 1% low fat milk1 medium banana6 tbsp whey protein powderSEE ALSO: These Are The Nutrients You Need For Better HealthPer serving:Calories: 313, Protein: 13g, Carbohydrates: 64g, Fiber: 6g, Fat: 3g, Saturated fat: 2g, Cholesterol: 13mg, Sodium: 293mgDid you know: Carbohydrates replenish glycogen, the stored form of energy in muscles that’s used during workouts.
3 of 5
Moya McAllister
Cherry Almond Breeze
Soy supplies nearly all the protein in this vegan post-exercise drink. Soy is one of the only plant foods with all of the essential amino acids in sufficient quantities to help meet the body’s needs, including building and repairing muscle. As part of a healthy diet low in saturated fat and cholesterol, eating 25 grams a day of soy protein may help reduce the risk of heart disease. Soy and almonds serve up heart-healthy unsaturated fat. Almonds are why this smoothie satisfies nearly 25% of your daily quota for vitamin E, an antioxidant that guards against cell damage, including from excessive exercise. Vitamin E also plays a role in reducing inflammation, as do cherries. Plus, cherries contain compounds that may reduce the risk of cancer and cardiovascular disease. This drink also provides one-quarter of your daily potassium needs and nearly half the bone-building calcium. Makes 1 serving:1⁄2 cup silken tofu, broken up with a fork1 cup light soy beverage1 cup sweet dark cherries, pitted1 tsp vanilla extract2 tbsp slivered almondsSEE ALSO: 6 Perfect Muscle-Building MealsPer serving:Calories: 377, Protein: 23g, Carbohydrates: 41g, Fiber: 6g,Fat: 16g,Saturated fat: 1g, Cholesterol: 0mg, Sodium: 177mg Did you know: Protein supplies essential amino acids to help rebuild and repair exercised muscles.
4 of 5
Moya McAllister
Choconana Peanut Butter Smoothie
A combination of milk, greek yogurt, and peanut butter jacks up the protein to 34 grams, making this beverage more of a post-recovery meal than a snack. Banana supplies sweetness and packs eight grams of fiber—which is nearly 35% of what you need for the day. Unsweetened cocoa powder provides powerful antioxidants that head off cell damage linked to heart disease and cancer. Choose alkaline-free cocoa powder for the highest levels of protective compounds. As part of a balanced, low-fat eating plan, a regular dose of cocoa powder can raise hdl (good cholesterol) and lower total blood cholesterol levels, helping to keep clear the blood vessels that supply your muscles, heart, and brain.Makes 1 serving3⁄4 cup plain, fat-free greek yogurt1⁄2 cup 1% low-fat milk1 medium banana2 tbsp peanut butter2 tsp unsweetened cocoa powder1 tsp vanilla extractSEE ALSO: 6 Smoothies For AthletesPer serving:Calories: 457, Protein: 34g, Carbohydrates: 39g, Fiber: 8g, Fat: 18g, Saturated fat: 4g, Cholesterol: 0mg,Sodium: 255mg Tip: Start sipping within 15 to 30 minutes after exercise to best replenish, replete, and refuel your body.
5 of 5
Moya McAllister
Tropical Cooler
One cup of cubed mango supplies 100% of your daily requirement for vitamin C, a potent antioxidant that heads off cell damage, promotes the formation of collagen to keep skin and muscles taut, and boosts iron absorption from plant foods to help prevent anemia caused by iron deficiency. In addition to more than 20 vitamins and minerals, mangoes are also rich in carotenoids, compounds that produce the fruit’s yellow glow. They protect cells, and provide the raw material for the body’s production of vitamin A to support eye and bone health. Don’t judge a mango’s ripeness by its color; when they give slightly upon gentle squeezing, mangoes are ready to eat. Plain fat-free greek yogurt pumps up protein levels by providing nearly double the protein of regular yogurt, and it makes for a rich and creamy drink. Makes 1 serving1 cup mango, cubed3⁄4 cup plain, fat-free greek yogurt1⁄3 cup 100% orange juice1⁄3 cup pineapple, cubed (drain if canned)1 tsp vanilla extractSEE ALSO: Natural Energy Boosting FoodsPer serving:Calories: 285, Protein: 19g, Carbohydrates: 46g, Fiber: 4g, Fat: 1g, Saturated fat: 0g, Cholesterol: 0mg, Sodium: 83mg Tip: Frozen fruit makes thicker smoothies. When using frozen fruit, eliminate the ice.
You’ve worked up quite a sweat—now give your body the right post-workout fuel it craves in order to replace lost fluids and replenish energy stores. Smoothies can easily deliver the nutrients and fluids you need fast. But some recovery drinks are better than others. “The best post-exercise smoothie supplies adequate carbs, protein, and anti-inflammatory compounds to soothe aching muscles,” says Leslie Bonci, R.D., Director of Sports Nutrition at the University of Pittsburgh Medical Center. Our recipes rely on a variety of protein sources and contain no added sweeteners. The flavors vary, but the directions remain the same: Place the ingredients in a blender, add some ice, and process until smooth, usually one to two minutes.
Beets are not the typical smoothie ingredient, but they may be your best friend after a tough workout. They supply salicylic acid, a close relative of the anti-inflammatory compound in aspirin. Strawberries are rich in vitamin C, and they also contribute one-quarter of your daily folate, a B vitamin women of childbearing age need to help prevent birth defects in early pregnancy. Cottage cheese provides protein for relatively few calories, and the no-salt-added variety keeps sodium to a minimum. Hemp seeds may be new to you, but give them a try. Hemp is loaded with many nutrients, including manganese, a mineral that’s responsible for bone and collagen formation, the metabolism of amino acids, fats, carbohydrates, cholesterol, and wound healing.
Believe it: This drink provides 2 1⁄2 servings of fruits and vegetables, and it’s a real bone-builder, too. Milk, whey protein powder, and spinach team up to provide more than 60% of your daily calcium requirements. Spinach also contains vitamin K, which activates the production of a protein called osteocalcin that strengthens bones. blueberries get their deep hue from cyanidin, a pigment that doubles as an anti-inflammatory compound to quell muscle and joint pain. Blueberries and bananas are bursting with the potassium you need to keep your muscles and heart working properly, and both fruits, along with spinach, supply fiber to keep you fuller for longer.
Makes 1 serving:
1 cup frozen blueberries (if not frozen, add 2 ice cubes)
1 cup packed baby spinach leaves, washed and stems removed
Did you know: Carbohydrates replenish glycogen, the stored form of energy in muscles that’s used during workouts.
Cherry Almond Breeze
Soy supplies nearly all the protein in this vegan post-exercise drink. Soy is one of the only plant foods with all of the essential amino acids in sufficient quantities to help meet the body’s needs, including building and repairing muscle. As part of a healthy diet low in saturated fat and cholesterol, eating 25 grams a day of soy protein may help reduce the risk of heart disease. Soy and almonds serve up heart-healthy unsaturated fat. Almonds are why this smoothie satisfies nearly 25% of your daily quota for vitamin E, an antioxidant that guards against cell damage, including from excessive exercise. Vitamin E also plays a role in reducing inflammation, as do cherries. Plus, cherries contain compounds that may reduce the risk of cancer and cardiovascular disease. This drink also provides one-quarter of your daily potassium needs and nearly half the bone-building calcium.
Did you know: Protein supplies essential amino acids to help rebuild and repair exercised muscles.
Choconana Peanut Butter Smoothie
A combination of milk, greek yogurt, and peanut butter jacks up the protein to 34 grams, making this beverage more of a post-recovery meal than a snack. Banana supplies sweetness and packs eight grams of fiber—which is nearly 35% of what you need for the day. Unsweetened cocoa powder provides powerful antioxidants that head off cell damage linked to heart disease and cancer. Choose alkaline-free cocoa powder for the highest levels of protective compounds. As part of a balanced, low-fat eating plan, a regular dose of cocoa powder can raise hdl (good cholesterol) and lower total blood cholesterol levels, helping to keep clear the blood vessels that supply your muscles, heart, and brain.
Tip: Start sipping within 15 to 30 minutes after exercise to best replenish, replete, and refuel your body.
Tropical Cooler
One cup of cubed mango supplies 100% of your daily requirement for vitamin C, a potent antioxidant that heads off cell damage, promotes the formation of collagen to keep skin and muscles taut, and boosts iron absorption from plant foods to help prevent anemia caused by iron deficiency. In addition to more than 20 vitamins and minerals, mangoes are also rich in carotenoids, compounds that produce the fruit’s yellow glow. They protect cells, and provide the raw material for the body’s production of vitamin A to support eye and bone health. Don’t judge a mango’s ripeness by its color; when they give slightly upon gentle squeezing, mangoes are ready to eat. Plain fat-free greek yogurt pumps up protein levels by providing nearly double the protein of regular yogurt, and it makes for a rich and creamy drink.
