Post workout drinks can turbo charge the benefits of your workout. Ideally, you want to eat at least 30 minutes after you throw in the towel and definitely within two hours so your body is still primed to make the most of incoming nutrients.
The best post workout smoothies should help you restore energy, support muscle growth, and replenish glycogen stores. A good bet would be most anything that pairs carbohydrates and protein. Smoothies are a smart choice because your body can absorb them quickly, allowing you to jumpstart your recovery and get on with your day.
The following list includes options from grab and go to chop and break out the blender. Whether you need something to throw in your gym bag for convenience or you can mix at home after a neighborhood run, we’ve got you covered.
Chocolate milk – Protein and carbs? Check! They’re in there. Chocolate milk has an ideal carb to protein ratio for optimal post workout recovery. Chug it and you’ll feel yourself coming back to life pretty quickly. That’s because sugars in the milk are converted to glycogen – great for rebuilding energy. Your muscles get some love, too. Chocolate milk stimulates muscle protein repair and growth. Keep a few shelf stable singles in your gym bag for a good after workout drink on the go.
Ingredients: 1 frozen banana (the riper the sweeter), ½ a California Avocado, ½ cup almond milk, a touch of honey or agave.
Instructions: Blend to desired consistency and enjoy
Smoothie by: California Avocado Commission
Avocados are an excellent post workout choice because they are a good source of protein (about 4grams in a whole avocado). That’s a nice pairing with the banana, which offers the post workout carb complement you need.
Peanut butter chocolate shake
Ingredients: 2 scoops chocolate whey protein, 1 tsp creamy peanut butter, 2 cups nonfat milk,
1 handful of ice.
Instructions: Blend to desired consistency and enjoy.
Smoothie by: Bodybuilding.com
You already know that peanut butter is a protein powerhouse. Look for a high quality protein powder that has at least a ratio of 4 grams protein to 1 gram carbs. Non-fat milk also gives you some protein. FYI – some studies have found that there are benefits to choosing full fat milk at least some of the time.
I Yam What I Yam Smoothie
Ingredients: 1 cup baby yams (chopped), 1 pear (chopped), 1/2 cup raspberries, 2 tbsp. walnuts, 1 tbsp. chia seeds, 1 cup vanilla almond milk, 1 cup ice.
Instructions: Add everything in the blender starting with greens and blend on high for two minutes. Then add ice and blend again until smooth.
Smoothie by: Green Blender
Same drill. This smoothie’s got the carbohydrate and protein goods. Enjoy with some gentle stretching and then head for the showers. You’ve earned it.