Hitting a sick new PR on squats is a great feeling. The weeks of heavy 5x5s have finally paid off and now fireworks are going off in your mind as you review the footage you had your gym buddy film for you. You reach down to your tattered gym book and proudly mark down your new PR and think to yourself, “wow. I really am a champion.”
What…? People don’t actually think that way and I am just projecting myself into this article? Okay, well hitting a new PR at the gym is a huge achievement. It is instant validation that the hard work you have been putting in is actually working. However, to continue this train of success, you need to give your body fuel and rest in order to recover and become stronger.
While there are many ways to re-supply your body with protein and nutrients, one of my favorite ways is to make a smoothie. Smoothies are great because they can vary from a quick protein shake to a whole meal replacement. In this article, we will review 3 of my favorite smoothie recipes to drink after a good workout.
3 Healthy Smoothie Recipes to Promote Post Workout Recovery
Below are 3 very delicious smoothies that pack a powerful punch of protein. To start things off we will go over a time tested favorite: The Peanut Butter Banana Smoothie.
Peanut Butter Banana Smoothie
Here at Easily Fit Kitchen, we love the taste of peanut butter and banana. Something about the combination just feels so right. The recipe is also, thankfully, very simple to follow.
To start, let us gather the ingredients. You will need:
- 1 cup of milk
- 1 banana
- 1 scoop of protein powder
- 2 tablespoons of peanut butter
- 1 teaspoon of honey
- optional 2 cubes of ice
Once you have all your ingredients gathered, add them into your blender, and blend until you have a smooth consistency. You want to make sure that there are no remaining banana pieces because that would cause an uneven texture in your smoothie. (Unless you like chewing on banana pieces as you drink) The optional cubes of ice will give your smoothie an overall “chilled” feeling to it.
Peanut butter and banana smoothies are perfect for filling you up after a heavy workout. They pack enough calories and protein to justify a small meal. If you are bulking, this smoothie is the perfect way to add some high-quality calories into your diet!
All Berry Protein Smoothie
Berries are always a great addition to a smoothie. They are light, sweet, and supply very distinct flavors that compliment each other in a very unique way. The best thing about making berry smoothies is that you do not need to worry too much about constantly buying fresh berries from the market. Frozen berries work just as good and give your smoothie a chilled texture.
The ingredients you will be needing for this recipe are:
- 1 banana
- 1 cup of frozen mixed berries
- 1/2 a cup of almond milk
- 1/2 of greek yogurt
- 1 scoop of protein powder
- optional ice
You might be asking, “why is there a banana in the mixed berry smoothie recipe?” The reason for the banana is that it gives the smoothie a nice creamy texture to counterbalance the thin and sometimes seed-filled texture of the frozen berries. The salmon milk paired with the greek yogurt gives a great flavor boost without overloading your body with too much dairy. Bloating is a real problem, and it is a problem you do not want to feel while leaving the gym.
Spinach Banana Smoothie
Your first thought maybe, “gross. Why would I consume spinach for fun.” Which I’ll admit is something people regularly do not want to do. But there are so many benefits to adding a few leaves of spinach into your smoothie. First off you get a serving of vegetables which are vital for properly recovering your body, and second, spinach in smoothies actually taste really good. You should try it before knocking it; don’t judge a book by its cover right?
The ingredients you will need for this great smoothie are:
- 1 banana
- 1 fist full of spinach
- 1/2 a cup of almond milk
- 1/2 a cup of greek yogurt
- 1 scoop of protein powder
- less than a handful of almonds
Now I know, “bananas again??” What can I say? Here at Easily Fit, we just love bananas. The banana will give the smoothie a bit of a sweet taste to it. You could also add a drop of honey if the smoothie is a little too bitter for your liking, but I think it is perfect the way it is. You have to also keep in mind that the vanilla protein powder will give it another kick towards the sweeter side.
The almonds at the end help the smoothie get a nice earthy flavor and texture to it. The combination of sweet, bitter, and earth really makes this smoothie feel unique and a healthy choice for a post-workout recovery shake.
Shakes Are Great Recovery Drinks
Remember, next time you finish your workout and you don’t feel like chugging down a cup of watery protein, make yourself a protein smoothie. They are delicious, bulk friendly, and provides your body with enough nutrients to start the recovery process.
Do You Have Other Great Smoothie Ideas?
Comment your favorite post-workout shake below! We are always on the hunt for another delicious protein shake to devour after a heavy squat session.
Curious on learning more about Protein Powder?
Check out our article about Protein Powder and the great health benefits that it provides!
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