You put a lot of time, effort, and thought into your workout routine. Finding the workout that’s right for you, working it into your busy schedule, and then committing to give it your all during the workout is no small feat. But if you aren’t giving your body the fuel it needs to recover from your workout, you might be missing out on some key benefits.
When you exercise, your muscles use up stored glycogen as fuel. Some of the proteins in your muscles also get broken down during a workout. This means that after a workout, your body is going to try to replenish its stored glycogen and repair the muscle proteins. Feeding your body the right nutrients after you exercise helps increase muscle growth and enhance overall recovery. And a post-workout smoothie is one of the easiest ways to do it.
So what should you be including in your perfect post-workout smoothie? Let’s take a look.
Post-workout Nutrient Needs
Eating protein after a workout is key to providing your body with the amino acids it needs to repair and rebuild muscles. So how much protein should you be consuming? It’s recommended to consume about 0.14-0.23 grams of protein for every pound of body weight but, generally, around 20-40 grams of protein has been shown to optimize recovery.
Because your body has been using glycogen stores to fuel your workout, it’s important to replenish them by consuming carbohydrates. And combining carbs and protein has been shown to provide better glycogen replenishing results. But not all carbs are created equal. Opting for carbs in their whole-food form (think: whole fruits, vegetables, and grains) is always the better option.
While not as important as protein and carbs, healthy fat can be a good addition to your post-workout smoothie. Fat slows down digestion, keeping you feeling full for longer, which can be beneficial if you’re several hours away from your next meal.
Building A Post-Workout Smoothie
Now that you know what nutrients you need after you workout, it’s time to put it all together. The recipe below gives you the optimal mix of clean protein from the Collagen Peptides, whole carbs from the banana and rolled oats, and just a bit of healthy fat from the almond butter.
In addition to being a great source of clean protein, including Collagen Peptides in your post-workout recovery can improve healthy joint function, reduce the appearance of cellulite, promote stronger hair, support healthy digestion, and even help you get a better night’s sleep! *
Check out the basic post-workout smoothie recipe below, along with a few variations to keep things interesting.
Basic Post-workout Smoothie
Refueling after a workout is key to getting the most out of your hard work. Here’s how to replenish the nutrients your body needs with a perfect post-workout smoothie.
1 cup unsweetened almond milk
1 cup ice
1-2 scoops Collagen Peptides
2 tablespoons rolled oats
1 tablespoon almond butter
Combine all ingredients in a high-speed blender and blend until smooth.
Grab your Collagen Peptides here!
Lemony Green Smoothie: Add a handful or two of spinach and the juice from half of a lemon for a refreshing green smoothie.
Decadent Chocolate Smoothie: Replace the almond butter with peanut butter and add a scoop of Cacao Bliss.
Tropical Smoothie: Use just half a banana and add in a small handful of pineapple and mango, along with a peeled chunk of ginger.
Citrus Spiced Smoothie: Add in half a peeled orange and a scoop of Golden Superfood Bliss.
Very Berry Smoothie: Reduce the banana to half and include ¼-½ cup of blueberries, strawberries, cherries, or any berry mixture.