If your new year’s resolution is to exercise more, get back to the gym or hit some new goals in your workout routine, having a healthy and effective post-workout snack is vital. Studies show that consuming enough protein and carbohydrates after intense exercise allows muscles to be refuelled at an accelerated rate [1], and prevents the breakdown of muscle, whilst supporting recovery and increases in muscle growth and strength. Consuming both carbohydrates and protein soon after a demanding workout also facilitates faster recovery, so you’ll be able to train more consistently and meet your fitness goals faster. [2]

This post-workout smoothie covers everything you need to replenish your body and support your exercise routine. We’ve selected the very best ingredients from supplements to whole-foods, to help you get the results you’re looking for.

Benefits of the post workout smoothie ingredients:

• EAAS: Essential amino acids are the ‘building blocks’ of protein, and since a large proportion of the body is made up of protein, these are the exact nutrients needed to support it. Essential amino acids are vital for brain health, muscle health, metabolism and more, and as they aren’t made by the body, they must be obtained through diet. Read more about EAAS here.
• Whey protein isolate: Whey protein can help muscles recover more quickly after exercise, and studies show it enhances whole-body protein metabolism too. [3] Whey protein isolate is the purest form of whey, with more protein and less carbs and fat than other types of protein, meaning your body receives the protein a lot more efficiently.
• Curcumin: Research shows curcumin to be effective for muscle recovery, and reduces muscle damage and soreness after resistance training. [4]
• Creatine: Creatine plays a crucial role in the body’s energy metabolism, and can be a game-changer for seeing quick results from workouts. As a percentage of it is broken down each day, we need to replenish stores of creatine regularly. Whilst you’ll only be able to consume high levels of creatine through eating large amounts of meat (which is pretty inconvenient most of the time) taking a supplement is quick and easy, with zero preparation time.
• Organic greens: Leafy greens and green vegetables are some of the most nutrient-dense foods on the planet. Supporting detoxification, energy and workout recovery, the powder contains kale, spirulina, spinach, pea protein, seagreens, chlorella, inulin, and lactospore probiotic to support gut health.
• Banana: Potassium in bananas is vital for muscle function and the proper balance of electrolytes in the body. Bananas also supply valuable carbohydrates to the muscles post-workout, and help keep blood sugar balanced.
• Cucumber: If you work up a sweat in your workout, rehydration is vital. As well as electrolytes, vegetables like cucumber are deeply hydrating, and are high in magnesium, potassium and vitamin K.
• Cacao or cocoa: Rich in epicatechin, cocoa or cacao helps widen blood vessels and increase blood flow, supporting nutrients and oxygen to reach muscles faster.
• Organic milk: An oldie but a goodie, milk promotes post-workout muscle protein synthesis, and helps prevent post-workout soreness. Research also shows that when milk is consumed post-workout, it leads to greater increases in muscle hypertrophy and lean body mass. [5] Organic, grass-fed A2 is going to be the best quality if you can find it.

So, for the only post-workout smoothie recipe you’ll need this year, follow the steps below!

Ingredients

(serves 1)

• ½ cup milk of choice + a little more depending upon the consistency you want
• 1 banana
• ¼ cucumber
• 1 scoop whey protein isolate
• 1 scoop organic greens powder
• 2-4 creatine capsules
• 1 scoop essential aminos powder
• 1-2 curcumin capsules
• 1 tbsp cocoa or cacao powder

Method

• Add all ingredients to a blender and blend well until smooth
• Enjoy post workout!

How are you staying healthy this new year? Have you made any health-related resolutions?

Sources

[1] Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5. doi: 10.1186/1550-2783-10-5. PMID: 23360586; PMCID: PMC3577439.

[2] Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.

[3] West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735. doi: 10.3390/nu9070735. PMID: 28696380; PMCID: PMC5537849.

[4] Marton LT, Pescinini-E-Salzedas LM, Camargo MEC, Barbalho SM, Haber JFDS, Sinatora RV, Detregiachi CRP, Girio RJS, Buchaim DV, Cincotto Dos Santos Bueno P. The Effects of Curcumin on Diabetes Mellitus: A Systematic Review. Front Endocrinol (Lausanne). 2021 May 3;12:669448. Doi: 10.3389/fendo.2021.669448. PMID: 34012421; PMCID: PMC8126655.

[5] Roy BD. Milk: the new sports drink? A Review. J Int Soc Sports Nutr. 2008 Oct 2;5:15. doi: 10.1186/1550-2783-5-15. PMID: 18831752; PMCID: PMC2569005.