You just came from a workout. You are tired, hungry and most of all thirsty. Instead of plain water, how about a healthy, post-workout drink that you can make yourself? It can do more than just quench your thirst!
Here are some of the easy to make smoothies and juices that will give you that much-needed nutrients and hydration after some heavy workouts. Whether you want to build up more muscles or need some cleansing tonic, we got you covered with these easy to prepare concoctions.
- The Blueberry Protein Power Shake
A refreshing way to enjoy a blueberry drink, rich in Vitamin K, Vitamin C, and Manganese. Blueberries are one of nature’s potent antioxidants that will help you boost your immune system.
2 cups unsweetened almond milk
1 ripe banana (frozen)
2 cups blueberries (frozen)
4 tablespoons (1 scoop) protein powder
1 cup ice
Put all ingredients into the blender and blend until smooth
- Banana Cream Pie Smoothie
This is a calcium-rich smoothie that will also serve as a healthy dessert. Perfect for that post-workout hunger and thirst pangs!
1 cup large ripe banana (sliced)
1 cup vanilla yogurt (low fat)
½ cup low-fat milk (1%)
2 tablespoons whole wheat graham cracker crumbs
1 tablespoon dry milk (non-fat)
½ teaspoon vanilla extract
¼ cup ice cubes
Graham cracker crumbs
Freeze the bananas until firm (at least for an hour)
Put the frozen bananas and all the ingredients in a blender
Blend until smooth
Sprinkle with graham cracker crumbs. Serve.
- Cinnamon Beet Juice
This cleansing juice will also reinvigorate you. This is a perfect way to give your post workout body a fresh kick!
2 cups baby spinach
1 cup kale
1 beet, medium sized, halved
1 cucumber, medium sized
¼ teaspoon cinnamon
Put all the ingredients in the juicer and process
Whisk in the cinnamon and serve
This is a healthy juice full of the nutrient carotenoids, which helps repair cell damage that usually happens during workouts. The coconut water in this juice will help replenish the electrolytes that you lose as you perspire in your exercise routines.
2 cups spinach
1 cup mango (frozen)
½ cup baby carrots
½ cup coconut water
¼ cup orange juice
2 mandarin oranges or Satsuma, peeled
½ cup yogurt (plain)
Combine all ingredients in the blender and blend until smooth.
- Tomato Basil Juice
Tomatoes are packed with Vitamin C that also helps in absorption of iron. A much-needed nutrient needed to help maintain exercise endurance.
2 ripe tomatoes
1 cup fresh basil
Pinch of sea salt
Put all the ingredients in the juicer
Stir the juice and consume immediately
- Ginger Peach Juice
A mix of ginger, peaches and kale in coconut water is just a perfect way to energize and hydrate naturally. Kale is perfect for that much-needed iron replenishment especially after a workout.
2 cups kale
5 cups baby spinach
1 teaspoon fresh ginger
¾ pitted peach
¼ cup coconut water
Add the kale, spinach, ginger and peach into the juicer
Put the mixture into a glass and add the coconut water
Whisk well and serve
- Peaches and Green Protein
This peach protein shake gives you 9 grams of protein per serving plus 30% of your daily iron requirements.
¾ cups almond milk (unsweetened)
2 cups baby spinach
½ cup kale
1 tablespoon green superfood
½ ripe banana (frozen)
2 cups peaches (frozen)
1 teaspoon spirulina
4 tablespoons protein powder
Put all ingredients into a blender and blend until smooth.
Exercise will naturally use up the bodies fuel resources. Muscles will have minor damage and needs replenishment and repair. These changes will allow the muscles to adapt to the stress we bring to it. Whether we go for bodybuilding and endurance training, there is nothing like a healthy post workout drink that will give that much-needed energy and nutrient replenishment.
Let us help you with your post workout nutrient supplementation with some of these natural immune system boosting health supplements:
Men's Fitness. (2016). 6 Summer Post-Workout Smoothies and Juices. [online] Available at: http://www.mensfitness.com/nutrition/what-to-eat/6-summer-post-workout-smoothies-and-juices [Accessed 11 May 2016].
Cooking Light. (2016). Post-Workout Meals - Cooking Light. [online] Available at: http://www.cookinglight.com/healthy-living/fitness/post-workout-meals/homemade-sports-recovery-drink-recipe [Accessed 11 May 2016].
The recipe, T. (2016). Great combination of tomato and basil- Dr. Axe. [online] Dr. Axe. Available at: http://draxe.com/recipe/tomato-basil-juice/ [Accessed 11 May 2016].
Bodybuilding.com. (2004). The Importance Of Post Workout Nutrition!. [online] Available at: http://www.bodybuilding.com/fun/berardi4.htm [Accessed 11 May 2016].