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.
Athlete Recovery Smoothie
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.
