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The Ultimate Post-Workout Smoothie

Author - Alyssa Rimmer

This is the ultimate post-workout smoothie – filled with energy boosting fruit, coconut water, and protein, this drink will help you recover faster.

The Ultimate Post-Workout Smoothie with coconut water, fruit, protein and quinoa!

Over the last 8 weeks, I’ve really hit my fitness stride. And it feels AWESOME!

I haven’t talked much about fitness here, but it’s become such an important part of my healthy lifestyle that I have to share it with you. I also sent out a survey to all my subscribers yesterday and realized that SO many of you are also integrating fitness into your daily routines to help you lead a happier and healthier life.

Go you!

So what am I doing to stay in shape? I include three main things into my exercise routine: yoga, walking and Tone It Up workouts.

Refuel after your workout with this super delicious (and healthy) post-workout smoothie!

I’ve been a fan of the Tone It Up girls for years, but haven’t ever really committed to one of their challenges. They host a bunch of 8-week challenges throughout the year, their biggest one being the Bikini Series which started in April and ended this past weekend.

I’m not sure what clicked for me this year, but I went for it. I followed their daily workouts *almost* exactly and really pushed myself. While my changes weren’t huge, it was the internal changes that made the whole thing worth it. I feel stronger, more fit and more confident, but what really surprised me is that my body craves better food. Like it’s all I want to eat!

Before I ate super healthy, but I’d still wolf down some tortillas chips, or take a few of Matt’s fries, or take some bites of his ice cream. But now? I want nothing to do with it. Instead, I’m filling myself full of fruits, veggies, healthy fats and plant-based protein. Lots of salads, smoothies (and smoothie bowls) and fruit/nut butters for snacks.

And I feel AMAZING!!

How I eat Lean, Clean and Green!I guess until now I never really realized how intertwined nutrition and fitness truly are. And honestly, at the beginning of the Bikini Series I didn’t really make any changes in my diet and so I got frustrated with my progress. But when I started focusing on what I was eating, everything changed. The way I looked, the way I felt and the way I thought about myself.

Truth is, you can workout all day, every day but if you aren’t eating right, you’re not going to get the results you want. And my results? I’m happy with them!

While the goal wasn’t to lose weight – it was more to tone up – I lost a total of 7”! My stomach is flatter, my butt actually has some muscle to it and I can do 20 pushups (on my toes!) no problem. That's a big accomplishment for me.

And again, it feels awesome!

One of the keys to my success has been my morning routine. I do the Tone It Up workouts 4-5 mornings a week and go to hot yoga 2 times per week. The days I do yoga in the morning, I do my Tone It Up workout after work, and the days I do Tone It Up in the morning, I do yoga after work. And of course, I sprinkle in 2 – 3 daily casual walks per day with my pup 🙂

Because my mornings have been so intense, my breakfast has been one of the most critical parts of my eating habit. It not only serves to refuel me, but it also sets the tone for my eating habits for the rest of the day. It took me a little while to find my breakfast groove, but I’ve settled on smoothies (with the occasional quinoa breakfast bowl sprinkled in).

They’re filling, hydrating and nourishing!

How to make the ULTIMATE post-workout smoothie!

And this one is my favorite. I’m calling it the Ultimate Post-Workout Smoothie because it’s packed with ingredients that your body needs 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 temperatures 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. Quinoa

Last but not least…quinoa. Quinoa is a great ingredient to eat after a workout because it not only has protein, but it’s also a complex carbohydrate which will help speed up recovery AND it’s got a bunch of minerals that your body needs to stay healthy. I love adding it to smoothies because it really helps thicken them up!

This smoothie really does have it all!

Oh and I did also throw in a little bit of spinach to up my green intake, but that also is optional.

The Ultimate Post-Workout Smoothie // recharge after a workout with this healthy and delicious smoothie!

So now that I’ve shared all about my fitness routine, I’d love to hear from you! Do you workout? What’s your favorite kind of exercise?

And if you want to see more of this type of post, let me know! I love sharing about this kind of stuff, but only want to write about it if you want to read it 🙂

xx Alyssa

 

More Healthy Smoothie Recipes To Try:

 

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The Ultimate Post-Workout Smoothie with coconut water, fruit, protein and quinoa!
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The Ultimate Post-Workout Smoothie

This smoothie really does have it all!

Course Drinks
Cuisine American
Keyword blueberry, pineapple, smoothie, workout
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving
Calories 284 kcal
Author Alyssa

Ingredients

Instructions

  1. Add all ingredients to a blender in the order listed. Blend on high until smooth and creamy.
  2. Pour into a glass and enjoy!
Nutrition Facts
The Ultimate Post-Workout Smoothie
Amount Per Serving
Calories 284 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 206mg9%
Potassium 1182mg34%
Carbohydrates 66g22%
Fiber 10g42%
Sugar 35g39%
Protein 6g12%
Vitamin A 1480IU30%
Vitamin C 65.4mg79%
Calcium 69mg7%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.

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  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!

  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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