A Nutrient-Packed Post-Workout Smoothie

One of the best things that you can do after working out intensely is having a high-quality, nutrient-rich meal. Ideally, you want to have something that has protein, carbohydrate and fat.

Look no further: this smoothie has it all!  If you enjoy it, you can find more than 50 other recipes here.


1/2 an avocado. A lot of people are scared of fat, but really shouldn’t be - especially when it comes to the fat that you get from avocados. This is because it is in the form of monounsaturated fatty acids, which are great for your body. Avocados also contain plenty of dietary fiber, needed by the body for gut health and to reduce cholesterol levels. When selecting an avocado for this smoothie, try get one that feels soft when you press it with your fingers because this will ensure that it is ripe.

1/3 cup of frozen pineapple. Pineapples are in the top 5 of most loved fruits in the world, and for good reason – they taste delicious! They are native to Paraguay and are enjoyed worldwide, being eaten on their own or added to a large variety of recipes. Pineapples are great for fighting inflammation, thanks to the Bromelain that they contain.

1/3 cup of frozen mango. Mangoes are so succulent and sweet, it’s difficult to dislike them. They don’t only taste great though, they are also an excellent source of various vitamins & minerals. One of these is vitamin A, which most orange coloured foods contain. Vitamin A is needed by your body in order to keep your eyes and skin healthy. The natural sugars found in fruits such as mango help to restore depleted glycogen after exercise.

1/2 a cup of spinach. If you’ve read about nutrition, you know how important it is to eat your greens. Spinach is at the top of the list and probably one of the best known green foods. It is rich in vitamin K, a vitamin that most people don’t know about; half a cup of spinach provides you with almost 100% of your daily requirement!

1/3 cup of frozen mixed berries. While vitamin K might be relatively obscure to public knowledge, vitamin C surely isn't. And berries are loaded with it. Vitamin C is an antioxidant, which means it fights off free radical damage in your body. This in turn helps to prevent diseases such as cancer. It also assists with iron absorption and the healing of wounds.

1/2 a cup of cucumber. Did you know that cucumbers are comprised of a whopping 96% water? Eating them after exercising is a great idea, because they help to hydrate your body. Cucumbers also promote brain health and support your digestive system.

1 cup of coconut water. You can use lots of different liquid ingredients in your smoothie to help mix everything up. One of the best options is coconut water because it has a wonderful flavour and is also rich in potassium and magnesium. If you don’t have access to coconut water, you can use plain water instead.

1 tablespoon of mixed seeds. You can use chia, flax, sunflower, pumpkin or any other edible seed that you like. Seeds are rich in protein, healthy fats, fiber and various vitamins & minerals.


All you need to do to prepare this smoothie is add all of the ingredients to a blender and process until you are left with a smooth mixture. Depending on how thick you like the smoothie, you might need to add in some extra coconut water. Then simply pour into a tall glass and sip away!

About the Author

This nutrient-packed post-workout smoothie recipe was created by Veronica Shah. Find her on Twitter @healthsomeness to let her know whether you tried her recipe!