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4 smoothies to boost muscle recovery
Posted date: 26-Jun-2020

When you do an intense workout or have a strenuous gym session, your muscles take the hit. So, to get them to recover naturally, we found 4 great and tasty smoothie recipes you can follow to boost your muscle recovery.

It’s important to note that not all smoothie recipes help to promote muscle recovery! It really depends on the ingredients you use to make the smoothies. Your body is sensitive to what you eat and drink so it’s important to know the ingredients that make up your food and drinks!

Your muscles need around 24 to 48 hours to repair and recover especially after what you call “a really good weight training session”. If you work those muscles too soon, you’re no longer building them, instead, you’re breaking them down.

Here are 4 smoothie recipes that’ll help your muscles recover faster.


Photo by Denis Tuksar on Unsplash

This smoothie is so refreshing and it also has a great mix of carbohydrates and protein. Just what you need right after a workout! Protein is an essential nutrient that helps muscles recover and after an exercise session (where you used up your stored carbs) you need to replenish the carbs in your body!

What you need:

  • ½ cup frozen mango

  • ½ of a small banana

  • A peeled clementine

  • ¼ cup of plain greek yogurt

  • ¼ cup of low fat milk

Add all the ingredients in a blender and blend until smooth. Your delicious smoothie is ready!


Photo by Chelsea shapouri on Unsplash

For the nutrients in the smoothie to be fully absorbed into your body, smoothies usually need to be consumed within 30 minutes of the end of your workout session. This delicious chocolate smoothie may sound more like a sweet treat but trust me, it’s fully packed with proteins and carbs.

What you need:

  • A cup of coconut milk

  • A pinch of cinnamon powder

  • A serving of protein powder

  • 1 teaspoon of cocoa powder

  • A pinch of salt (preferably himalayan salt)

  • 1 tablespoon of unsalted butter

  • 1 teaspoon of coconut butter

  • 1 large pitted date

Simply blend all the ingredients mentioned above and enjoy!


Photo by Sara Cervera on Unsplash

Not only does this smoothie help in muscle recovery, it’s also rich in antioxidants which helps to relieve additional stress on the body while it’s repairing itself.

What you need:

  • 1 cup of unsweetened vanilla almond milk

  • ½ a frozen banana

  • ¼ cup of frozen blackberries

  • 2 prunes

  • ⅓ cup frozen strawberries

  • 1 scoop of protein powder

All you need to do is to blend all the ingredients together and there you have it!


Photo by Element5 Digital on Unsplash

This is by far the easiest smoothie to make and it’s also power-packed with the best ingredients to help your muscles recover.

All you need is pineapple, kale, protein-rich yogurt (e.g greek yogurt) and turmeric.

Pineapple gives you a good amount of vitamin c, kale is a great source of nutrients in general and turmeric is packed with anti-inflammatory antioxidants that you need after a gruelling workout.

We hope you enjoy the smoothies here after your intense workout sessions!

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