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January 27, 2021

by Alyssa Rimmer

Ultimate Post Workout Smoothie

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This is the best post workout smoothie for recovery, filled with energy boosting fruit, berries, vegan protein, and maca powder, to help you recover faster!

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The importance of movement is something I talk about frequently on my platforms. I'm someone that tries to move my body every single day and find that when I do, my mind is more clear, I have more energy, and I just generally feel happier.

Sometimes that movement is just walking my pup. Other times, it's a more intense workout. On the days that I do have a more intense training session – maybe a spin class, at home strength workout, or a pvolve class – I make it a priority to help my body properly recover.

That can mean rest, but it also means fueling. Fueling properly post-workout to ensure you recover and don't feel wiped out. My favorite post-workout meal? This amazing post workout smoothie!! It's high in protein, energizing, delicious, packed with fiber and couldn't be easier to make.

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How to Make the Best Post Workout Smoothie

This smoothie is PACKED with ingredients that your body needs after a hard workout. And just like any smoothie, all you need to do is dump your ingredients in your blender and blend until smooth!

But what really makes this the best post workout smoothie is the ingredients. I curated them to give you as much nutrition as possible for your body after a hard workout.

1. Raw Coconut Water

Rather than using a nut-milk or water as the base for this smoothie, I opted for raw coconut water. Coconut water has lots of electrolytes as well as being high in potassium, so it’s a great drink for after your workout. One word of caution: you’ve got to buy raw. Most coconut waters have been “pasteurized” or cooked a really high temperature which basically just kills any of the good nutrients that are inside. My favorite brand is Harmless Harvest – it tastes like you’re drinking it straight from a coconut!

2. Banana + Pineapple

Both of these fruits are fairly high in “good” carbs, and also give your body a good dose of potassium. They not only help give the smoothie some sweetness, but they also help you recover from your workout.

3. Blueberries

We all know that blueberries are high in antioxidants which can really help speed up your recovery after your workout.

4. Raw, Vegan Protein

I know that protein powders can be a sticky subject for a lot of people and this is completely optional in this smoothie. When I’m looking at a protein powder, there are few things I make sure it has. It needs to be raw, vegan, organic and without added sugars. The one I used today is from Garden of Life, but I also like hemp protein as an alternative.

5. Spinach

It wouldn't be an SQ smoothie without some spinach! Spinach is packed with nutrients like fiber, protein, iron, zinc and more. It's also pretty much tasteless, so throwing a handful will go unnoticed! Plus this post workout smoothie is a glorious purple color, so it's just a sneaky way to add more greens into your diet without even knowing it's there!

6. Maca

The last ingredient I want to highlight is maca. Maca is an ancient superfood from Peru that has been used for hundreds (if not thousands) of years to provide energy. It also has a naturally sweet and caramel flavor which goes perfectly with our smoothie.

This smoothie really does have it all!

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What is Maca?

Maca is a plant found in the high altitudes of Peru and Bolivia, used by indigenous Andean societies for its superfood qualities. It's a powder is made from the root of the plant and is known to nourish the body’s endocrine system and help us cope with stress. Maca also energizes naturally, without the side effects that you get from caffeine, as well as supporting hormone balance in women and reproductive health.

I like using maca for the flavor, and I love that I feel more alert and energized after consuming it. So adding it to your smoothie? A simple way to boost your smoothie and energy at the same time!

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Ingredient Substitutions & Swaps

I know there might be some ingredients you want to change, so if you do want to make some swaps, here's what I would suggest:

  • Coconut water: you can use whichever liquid you want, just know this will reduce the post-workout benefits of it!
  • Banana: mango or more pineapple will work!
  • Pineapple: mango or banana can be used instead
  • Blueberries: any type of berry works well
  • Protein: either swap with another powder or use 3 tablespoons of hemp seeds instead
  • Maca: you can leave it out if you don't have access or try a little bit of matcha powder!

And that's pretty much it! This is honestly my go-to post workout smoothie recipe and I can't wait for you to try it. Happy sweating and happy recovering!

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More Healthy Vegan Smoothie Recipes:

The Ultimate Post-Workout Smoothie

This is the best post workout smoothie for recovery, filled with energy boosting fruit, berries, vegan protein, and maca powder, to help you recover faster!
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving
Calories 284kcal
Print Pin
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4.67 from 6 votes

Ingredients

Instructions

  • Add all ingredients to a blender in the order listed. Blend on high until smooth and creamy.
  • Pour into a glass and enjoy!

Nutrition

Calories: 284kcal | Carbohydrates: 66g | Protein: 6g | Fat: 2g | Sodium: 206mg | Potassium: 1182mg | Fiber: 10g | Sugar: 35g | Vitamin A: 1480IU | Vitamin C: 65.4mg | Calcium: 69mg | Iron: 2.4mg

 

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

Interested in Healthy Eating? Grab our 7-Day Vegan Meal Plan!

With a week’s worth of simple and healthy meals, Eat Clean will help you see just how easy living a life full of whole foods can be. Recipe are 100% gluten-free and vegan!

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    • Something that is more carb focused, but also has some healthy fat and protein in it 🙂 I personally like doing 1 or 2 energy bites!

  1. Can I just use the quinoa itself for the protein element instead of protein powder? Will I still get a good amount of protein? I’ve tried garden of life and many others but they’re all too chalky for my tastes

    • Definitely! You won’t get quite as much protein, but it will still be effective. 1 scoop of protein powder tends to have 15+ grams of protein, whereas to get that much protein you’d have to eat around 3 cups of cooked quinoa (which is 3 servings). If you’re open to trying plant-based protein powders, I suggest that you head to a place like Whole Foods and buy some single serve packets of a few different brands and then try them and see which ones you like best 🙂

  2. You have really hit the nail on the head with this post!! I’m your new favorite follower and while I make a similar version of this smoothie, love your tips! Saving and sharing! please stop by Simply Healthy Family if you please 😉

  3. Question…is that enough liquid for the smoothie? It seems like it may be to thick to drink? Also, where did you find your workout program??? I need something new:)

    • It’s not for me! But I like my smoothies on the thick side. Feel free to add more liquid if you want. And the workout program is from ToneItUp.com – go check them out. They’re great!

  4. I’m a yoga girl, too. I try to do it three times a week, alternating with interval sprints and weights/body resistance workouts. Adding weights is a new thing for me. I’ve been reading up on cardio and how its one of the greater health/fitness deceptions of our time. It’s not all its cracked up to be. For the past several years, all I did was yoga and cardio. I saw some change, but not much and not very quickly. Since I cooled it on the cardio (changed it to interval sprints once a week) and added weight work with a kettlebell, medicine ball, or dumbells, I’m seeing results! And way sooner than I expected! For once, I’m proud to wear sleeveless tops around. And just in time for summer. 🙂 Oh, something I’ve added to my post-workout that I think is helping is is more protein and a “branched chain amino” supplement.

    • SO awesome you’re seeing some results! And woo hoo for the sleeveless tops – you go girl! After doing this program, I have seriously fallen in love with kettlebells. They are amazing! I’m also trying to do HIIT at least three times per week (even if it’s just 10 minutes before my workout) and I feel awesome all day long. Hydration has all been key for me! I’m going on vacation in a few weeks – so I’m hoping I’ll feel even more confident so I can rock my bathing suit 🙂

  5. I’ve been searching for just the right smoothie – for me protein is a must,and this one sounds just about perfect

  6. Morning workouts <3 Only way to do it! I have to get it done in the morning now. I like to have the day totally free afterwards and it just feels good!
    So yoga, lifting, cycling, it all gets done early for me and then HEALTHY FOOD!

    • YES! Totally agree. I love getting it out of the way, but I also feel amazing all day long. It’s a win-win 🙂

  7. Hi Alyssa!
    I just got a gym membership like 3 weeks ago (after putting it off for a couple of years), and am loving my morning workouts! I’m definitely searching for a variety of nutritious breakfasts to help fuel me afterwards. Thanks for this post – I look forward to more fitness-related posts 🙂

    • Good for you, Katie! That’s awesome 🙂 If you need some workout inspiration, you should check out ToneItUp.com – they have some great ones you can do at the gym. And also stay tuned because I’m working on a really exciting project that’s all focused around healthy breakfasts, so it will be perfect for those who workout!

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