Post-Workout Recovery Smoothie Recipe
Frank Overton
As endurance athletes, we know that recovery is just as important as training. After a hard ride or workout, your body craves the right nutrients to replenish glycogen, repair muscles, and prepare for the next session. That’s where a recovery smoothie like is beneficial because it is a perfect blend of carbs, protein, and healthy fats to fuel your performance and recovery.
Why Recovery Nutrition Matters
After a workout, your body is in a state of repair. To maximize recovery:
- Carbs replenish glycogen stores.
- Protein repairs muscle damage and supports adaptation.
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Healthy fats and micronutrients aid overall recovery and health.
This smoothie is designed to hit the ideal 3:1 carb-to-protein ratio, making it a powerhouse for recovery (1).
The Recipe
Here’s what you’ll need:
- 1 handful of spinach (1 cup raw)
- 1 banana
- 3/4 cup blueberries
- 1 tbsp almond butter
- 1 scoop Vega protein powder
- 20 oz oat milk
- Pinch of sea salt
Nutrition Breakdown
- Calories: ~500-550
- Carbs: 85g
- Protein: 26g
- Fats: ~12g
- Vegetable Servings: 2
This smoothie provides the perfect balance of macronutrients to refuel your body and keep you energized for the rest of the day.
Why It Works
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Spinach & Vega Protein Powder: Packed with greens for micronutrients and antioxidants.
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Banana & Blueberries: Quick-digesting, fiber rich, low glycemic carbs to replenish glycogen.
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Almond Butter: Healthy fat for sustained energy.
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Oat Milk: A creamy, plant-based source of carbs and hydration.
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Sea Salt: Replenishes electrolytes lost during your workout.
Tips for Customization
Need more protein? Add an extra scoop of Vega protein powder.
Want more carbs? Toss in another banana or a handful of dates.
Want more variety? Strawberries and other fruit varieties (ask CoachCat for suggestions)
Would you prefer a lighter option? Swap almond butter for 1/4 avocado.
Conclusion
This recovery smoothie is more than just a post-workout treat—it’s a tool to help you train smarter, recover faster, and perform better. Give it a try after your next ride or workout, and let us know how it works for you!
References
1. Ivy, J. L., Goforth, H. W., Damon, B. M., McCauley, T. R., Parsons, E. C., & Price, T. B, "Carbohydrate-protein ratio influences muscle glycogen storage after exercise." Journal of Applied Physiology. 2022, 93, 4, 1337-1344.
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This smoothie recipe is available to you along with 30 more breakfast, lunch and dinner recipes in the CoachCat app where AI Health Coaching is included! When you live better you ride faster. Use CoachCat to elevate your cycling with personalized nutrition, weight loss, smarter sleep, and optimized workouts
The First Month is FREE, data analysis is instant, and your AI coach (CoachCat) will revise your plan when work, weather, time aka "life" gets in the way. We will also help you craft custom recipes like this smoothie recipe.
