Athlete Recovery Smoothie

by | Oct 11, 2016

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Last updated on January 11th, 2024

After a workout, it is important to eat a meal within two hours to replenish energy stores, to increase muscle size and/or muscle quality and to repair any damage caused by the workout.

Depending on what you ate before your workout, and how close to your workout you ate it, your window of time to eat post-workout varies.

If you’re in a rush and don’t have time to cook a meal, a smoothie is usually the best option.

Breakfast Recipe

Athlete Recovery Smoothie

Melissa Boufounos
Prep Time 5 minutes
Course Drinks
Servings 1

Equipment

  • Blender

Ingredients
  

  • 1 scoop protein powder
  • 1 handful spinach
  • 1.5 cups unsweetened non-dairy milk (or milk)
  • 0.5 cup fruit (like mixed berries) fresh or frozen
  • 1 small banana (or 1 cup mango)
  • 1 tbsp flax or chia seeds

Instructions
 

  • Add ingredients to a high-speed blender and blend until well combined. You may need to add more liquid (water) depending on the type of protein powder you use.
Keyword protein shake

Let’s Keep The Conversation Going

Do you have any questions or comments? I would love to hear them. My favourite place to connect is on Instagram. 

You can also join my free community on Facebook: Sports Nutrition for Teen Athletes, to ask questions and get support from my team and me! I hope to see you there. 

Written by Melissa Boufounos

I’m a certified holistic nutritionist in the Ottawa area. As a longtime athlete, my focus is in performance-based nutrition coaching for young athletes and obstacle course race athletes. My mission is to help the next generation of athletes optimize their nutrition so they can optimize their performance.

Hi, I’m Melissa Boufounos!

I’m a certified holistic nutritionist in the Ottawa area. My mission is to help the next generation of athletes optimize their nutrition so they can optimize their performance.

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