Last updated on April 24th, 2020

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 mins
Course Drinks
Servings 1


  • Blender


  • 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


  • 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

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  • Melissa Boufounos is a Certified Holistic Nutritionist who specializes in sports nutrition. She helps competitive athletes simplify their fuelling plans with flexible eating strategies so they can maximize their performance potential without counting calories, tracking macros or giving up their favourite foods.

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