Recovery Fuel
What makes smoothies an excellent choice for recovery fuel?
After exercise, whether it be a long run, strength training session, or softball practice, the goal for fueling is recovery: Refuel, Repair, and Rehydrate.
Refuel glycogen stores with carbohydrates.
Repair and rebuild with protein.
Rehydrate with fluids and electrolytes lost.
Smoothies are great for post-recovery because they’re an easy, nutrient-packed way to quickly refuel, repair, and rehydrate your body after exercise. Smoothies are:
Quick to Digest: Smoothies are liquid-based, making them easier to digest and great source of energy if noticing a suppressed appetite following training.
Balanced Nutrients: Combination of carbohydrates, protein, fats, and color (fruits & veggies) all in one!
Customizable: You can tailor smoothies to your specific needs and/or preferences by adding fruits, vegetables, protein powders, nut butters, and other recovery-focused ingredients.
Hydration: Blending fruits and vegetables with water, milk, or plant-based milk helps rehydrate your body.
Rich in Antioxidants: Many fruits and leafy greens provide antioxidants, helping reduce inflammation and oxidative stress caused by exercise.
How to make a recovery smoothie:
Base - Choose 1-2 cups of frozen fruit with 1/3 cup of ice. Banana makes for a sweeter and creamier option. Mixed berries, cherries, or tropical fruit all work well too. Choose your combination!
Protein - Add in your protein powder of choice. No protein powder? No worries! Greek yogurt makes for a protein-packed option for smoothies too.
Liquid - Water, milk, or juice. Start with ½ cup and add additional fluids as needed.
Optional add ins - Spinach or kale (you can’t taste it!), peanut butter, avocado (super creamy!), oats for additional carbohydrates, chia seeds, or flax seeds. all the difference.
Recovery Smoothie Recipes
Strawberry Banana
1 banana, frozen and quartered
1 cup frozen strawberries
1 serving vanilla protein powder OR ¾ cup greek yogurt
½ to ¾ cup milk, non-dairy milk, or water
Very Berry
1 banana, frozen and quartered
1 cup frozen blueberries, raspberries, or mixed berries
1 serving vanilla protein powder OR ¾ cup greek yogurt
Optional: 1 tbsp nut butter for a PB&J smoothie
½ to ¾ cup milk, non-dairy milk, or water
Chocolate Peanut Butter Banana
1 banana, frozen and quartered
1 serving chocolate protein powder
½ cup ice
1 tsp cocoa powder
½ to ¾ cup milk, non-dairy milk, or water
Tropical
1 banana, frozen and quartered
1/4 cup frozen mango or kiwi
½ cup frozen pineapple
1 serving vanilla protein powder OR ¾ cup greek yogurt
½ to ¾ cup milk, non-dairy milk, or water
Creamsicle
1 banana, frozen and quartered
1 orange, peeled
1 serving vanilla protein powder OR ¾ cup greek yogurt
1 tsp vanilla extract
Ice as needed to thicken
½ to ¾ cup milk, non-dairy milk, or water
OR ½ to ¾ cup orange juice in place of whole orange
