This Post Workout Smoothie is the perfect drink to recharge after a tough workout! Chock full of ingredients to replenish your body.
You guys. Have you ever been to a barre class? OMG. If you have been to one you know what I’m talking about. If you’ve never been to one, let me give you a basic idea of what it’s like. Picture a bunch of ladies in leggings doing the HARDEST WORKOUT EVER. I started going to barre classes a few weeks ago and it is probably the best (and hardest) workout I have ever done. I end each class drenched in sweat, sore and STARVING.
It doesn’t help that I have to walk by a doughnut shop on my way home. Last week I was only able to resist the doughnut because I knew I was making this Post Workout Smoothie when I got home from my workout. Not that this smoothie is a doughnut, I mean, it’s a smoothie, let’s all be reasonable. BUT, it is a really tasty smoothie filled with ingredients that replenish your body after a tough workout. The Mayo Clinic suggests that you eat a small meal with both protein and carbohydrates within two hours of a workout to help your muscles recover, and the other ingredients can help fight muscle soreness.
What ingredients are we talking about and why did I chose them for my post workout smoothie? Let’s take a look:
(Please note I’m not a nutritionist and all of this information came from good old google. This information isn’t meant to be used as a medical opinion, always talk to your doctor if you have health concerns!)
- Cherries – Studies show that cherries can combat post workout muscle soreness! They are also known to reduce inflammation – something that causes soreness after a workout.
- Pineapple – Pineapple is also known to be anti-inflammatory, which can help reduce post workout soreness.
- Bananas – helps replenish carbohydrates, potassium and magnesium lost during a workout.
- Greek yogurt – Protein to help repair your muscles and calcium to help fight bone loss.
- Coconut Water – Nature’s Gatorade! Replaces electrolytes and helps you rehydrate.
Not to mention, it tastes pretty amazing. Be sure to use fruit that has not been sweetened, as well as coconut water with no added sugar – the fruit adds plenty of its own natural sweetness, and you don’t want to load this Post Workout Smoothie up with unnecessary calories after you just worked so hard to burn them off! Tell me, what is your favorite workout?
Don’t forget to watch the video and let me know how you like it!
Post Workout Smoothie
- 1 frozen banana
- 1/2 heaping cup frozen pineapple
- 1/2 heaping cup frozen cherries
- 1/2 cup nonfat Greek yogurt
- 1 ¼ cups coconut water I like Zico
- Place all ingredients in a blender and blend until smooth. If smoothie is too thick, add more coconut water or plain water to reach desired consistency. Drink immediately.
Thanks to my friend Stephanie at The Foodie and the Fix for providing 21 Day Fix info!
Dawn @ The Kitchen and a Latte says
I have never tried the Barre class but judging by everybody here, I think I might not try it haha! I might be a little too old to jump into that, maybe if I worked my way up slowly I could consider it.
The smoothie I would definitely try tho 🙂 It looks delicious and I love experimenting with smoothies.
I was so scared to start barre, but after about a few weeks of classes I could really see how much stronger I was getting! I haven’t been since before I got pregnant, so now I am scared to go back again! But I’m going to do it. Probably 🙂
This recipe with bananas and other fruits that have bhoth sugar and starch are not for me. Starch raises blood sugars way too high and sugar does the same thing but takes longer to increase blood sugar.
I didn’t have coconut water so I used Silk Coconut milk….so yummy, creamy and delicious.
Yum! Coconut milk sounds like a great addition!
Sue Murri says
what is the calorie count? protein count?
Hi Sue, I don’t currently have that information as I am updating old posts with nutrition info. However there are many free calculators online available to quickly figure it out, Many people use my fitness pal or Lose it. Hope that helps!
Mr Briar here… We will make sure to update the blog with the nutritional info. In thr mean time, I plugged the recipe into my LoseIt app and it says 1 serving of this delicious smoothie is 318 calories with 15.9 grams of protein. I hope this helps.
KRISTEN HOWE says
HI Megan. Since I wasn’t able to find any frozen cherries or had any cherries, I made it without it. It tasted real delicious. Thanks for the recipe. I would have to try it with cherries some time.
Hi Kristen – so glad you loved it! I usually find frozen cherries at Trader Joe’s or Costco. I hope you find some!
megan @ megunprocessed says
This smoothie sounds delicious! I will have to try a dairy-free version
Let me know how it turns out! Thanks Megan!
I love new smoothie recipes! I can’t wait to try making this!
Yay! Thanks Carolyn!
I’m not a huge banana fan but I think this smoothie looks amazing!
Hi Megan! I don’t think you can really taste the banana, but it adds a nice sweetness and creaminess so I love using it in my smoothies. Thanks for your comment!
I’ve been to one barre class and Omg I was soooooooo sore for days afterward. My whole body. I need to do some more strength training so I can go back again. it’s so good for you.
The first few times I went to barre I was unbelievably sore! But after going for awhile your body adjusts and it gets easier. Well, less hard. It’s not really easy 🙂
Hi, I’m wondering if you know if this has a lot of vitamin B6 in it. My son was recently diagnosed with B6 toxicity and has been looking for alternatives to his usual post workout shakes and just foods lower in B6 in general. I’m pretty sure (not certain) bananas are higher in B6 but not sure about the other ingredients. Thanks so much, this looks wonderful and I’ll definitely be making it!
Hi Micki! I’m sorry to hear about your son’s diagnosis! Honestly I’m not a nutritionist so I would hate to give you the wrong information, especially about a serious allergy like this. I would suggest taking the ingredients list to your son’s doctor or nutritionist to find out if it would be safe for him to eat. I could google it but you can’t always be sure about nutritional information on the internet! Good luck and I hope you love the smoothie!
Thank you Meghan. That’s kinda what I thought as well. I’m probably a little too trusting of googlE I absolutely LOVED IT. I USUALLY HAVE A BLUEBERRY/BANANA SMOOTHIE EVERY MORNING BUT THIS IS DEFINITELY GOING IN MY MORNING ROUTINE.
Lol, what is up with my caps /no caps? When I type the message nothing will stay capitalized…when I post it’s wacky….pardon my mess!
Haha, sorry about that! I am working on trying to get that fixed.
Yay, I hope you love it!
This is such a beautiful visual & im trying to “replenish” right now, so I’m in!! I’ll post a pic~~😍
Yay, hope you love it!
What can I use in place of the yogurt?
You can leave it out if you want! Do you want it to be dairy free? I have never tried it but I know they make coconut milk yogurt, so that would probably work too.
Is they 21 day approved???
Hi Days, I’m not an expert on 21 day fix, but my friend Stephanie over at Foodie and the Fix told me this: “Each serving for the 21 Day Fix = 2/3 Red, 3 Purple and 1/2 Yellow.” Hope that helps! You can see Stephanie’s blog here: http://thefoodieandthefix.com/
Something i have learned recently: Tart cherries (specifically the Montmorrency variety) provide the greatest amount of the benefits you mentioned. You can buy them frozen, dried, or as a juice concentrate. They have tons of other health benefits in addition to workout recovery. 🙂
Oh, great to know that! Thanks so much!
Michelle - Giraffes Can Bake says
Such a pretty smoothie, and sounds delicious too!
I’ve never done barre, but my BFF swears by it! Hot yoga is tough enough for me though haha!
I tried a barre class last summer in Scottsdale and loved/hated every second of it. I have never squatted so much in my life! I can see why all the other ladies in there had buns of steel. A few more months of that and I WOULD BE THERE TOO! I AM STILL DOING CROSSFIT ON A REGULAR BASIS SO I CAN DEFINITELY USE THIS DOUGHNUT/SMOOTHIE!!
I am allergic to pineapple. What can I use in place of it?
Hi Dayna, I’m not sure since I only tested it with pineapple. You might try mango or oranges. It won’t taste the same but any fruit should work!
This is like a tropical treat. all the better that it’s healthy too. with summer coming I need to get on the bod patrol!
I love this pretty pink color!!!
I’m all with you on having a small meal right after working out. A lot of times, i’m not hungry immediately following a run. then I’m simply starrrrriving in a few hours and totally eat way too much. but i find if just have something easily digestible (like this smoothie), i have better self control later on.
good on you for the barre class! I’m scared to try it lol.
Yes, I am the same way! If I don’t eat a little something I am starving later. Barre class is so hard, but I’m glad I tried it – I was really scared to try it too! Thanks Annie!