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After any intense exercise, most of the energy reserve in the body becomes depleted. Inflammation and free radical production is also accelerated in the body after exercise. (1) So, it is imperative to reload the body with essential nutrients to recover, rejuvenate, and restore the glycogen reserves in the cells. Failure to do so results in illness, injury, burnout, or a combination of three. Therefore, a quick post-workout smoothie meeting the carbohydrate, protein, fat, and energy requirements can prove extremely beneficial for the rapid repair and recovery of the muscles and the body. (2)

Here are a few of our favorite post-workout smoothie recipes:

First you will need to add ice to a blender, then add in any of the ingredients below. Blend, pour, and enjoy! (Pro-tip: throw in your favorite fruits to make it especially delicious!)

          Coconut Recovery Shake

This is one of the most delicious smoothie recipes:

• Coconut water is rich in potassium and magnesium which help in rehydration and quicker recovery from muscle cramps. (3)
• The addition of UCAN helps in normalizing blood glucose and offers long-lasting energy needed for muscle recovery.

          Smoothie with Banana, Beetroot, and Blueberries

• Banana is a rich source of potassium and natural sugar, both of which helps in rapid recovery from muscle cramps along with energy restoration. (4)
• Beetroot has a high quantity of nitric oxide and which helps reduce muscle soreness enabling quicker muscle recovery. (5)
• Blueberries are a good source of vitamins and phytochemicals which reduces exercise-induced muscle damage after high-intensity exercise. (6)

          Peanut Butter Smoothie (7)

• Peanut butter is protein-rich helping to recover muscle fatigue fast and fuels the body for a longer period.
• The addition of recovery boosting components such as milk, banana, and yogurt in the smoothie makes it one of the perfect smoothies’ post-workout.
• Milk and yogurt are rich in fat and protein which promotes speedy muscle growth.

These post-workout smoothies help the strained muscles to recover fast and restores energy and nutrients in the body hence, preparing us for the next workout cycle.

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References:

 1.) Simioni, C., Zauli, G., Martelli, A. M., Vitale, M., Sacchetti, G., Gonelli, A., & Neri, L. M. (2018). Oxidative stress: Role of physical exercise and antioxidant nutraceuticals in adulthood and aging. Oncotarget, 9(24), 17181–17198. https://doi.org/10.18632/oncotarget.24729

2.) Degen, T. (2017, August 23). Maximize recovery with post-workout nutrition. Personal Training Kingston. https://www.personaltrainingkingston.ca/maximize-recovery-with-post-workout-nutrition/

3.) 5 best post-workout recovery drinks you must have. Doctor.Ndtv.Com. Retrieved from https://doctor.ndtv.com/living-healthy/post-workout-recovery-5-best-drinks-1874715

4.) Nieman, D. C., Gillitt, N. D., Henson, D. A., Sha, W., Shanely, R. A., Knab, A. M., Cialdella-Kam, L., & Jin, F. (2012). Bananas as an energy source during exercise: A metabolomics approach. PLoS ONE, 7(5). https://doi.org/10.1371/journal.pone.0037479

5.) Clifford, T., Berntzen, B., Davison, G. W., West, D. J., Howatson, G., & Stevenson, E. J. (2016). Effects of beetroot juice on recovery of muscle function and performance between bouts of repeated sprint exercise. Nutrients, 8(8). https://doi.org/10.3390/nu8080506

6.) McLeay, Y., Barnes, M. J., Mundel, T., Hurst, S. M., Hurst, R. D., & Stannard, S. R. (2012). Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. Journal of the International Society of Sports Nutrition, 9, 19. https://doi.org/10.1186/1550-2783-9-19

7.) Weight loss: Why peanut butter smoothie is the ideal post-workout recovery drink. Retrieved from NDTV Food. from https://food.ndtv.com/food-drinks/weight-loss-why-peanut-butter-smoothie-is-ideal-post-workout-recovery-drink-2030945