Amy Stephens
MS, RDN, CSSD, CDCES
Licensed dietitian
specializing in sports nutrition
and eating disorders
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Delicious Smoothie Ideas for Athletes
- By Amy Stephens RDN CSSD
Smoothies are great for after a workout because they contain the perfect balance of protein and carbohydrates. They also have plenty of antioxidants to help with tissue repair. Smoothies are a delicious and easy way to refuel and recover after a tough workout. Packed with protein, carbs, and antioxidants, these recovery smoothie ideas are perfect for athletes looking to optimize performance and recovery.
Berry Blast Smoothie
Blend together:
1 cup of mixed berries (strawberries, blueberries, and raspberries)
1 banana (use frozen banana for creamy texture)
1 scoop of vanilla protein powder (optional)
2 tablespoons of peanut butter
1 cup of milk
handful of ice
Berries are rich in antioxidants that help reduce inflammation, while the protein powder provides essential amino acids for muscle repair and growth.
Green Monster Smoothie
Blend together:
1 cup of spinach
1 banana
1 scoop of vanilla protein powder (optional)
1 tablespoon of almond butter
1 cup of milk
handful of ice
Top with 1/2 teaspoon of chia seeds
Spinach is rich in vitamins and minerals, while the almond butter provides healthy fats that help reduce inflammation and support brain function.
Tropical Paradise Smoothie
Blend together:
1 cup of frozen pineapple chunks
1 banana
1 scoop of vanilla protein powder
1 cup of coconut water
handful of ice
Pineapple is rich in bromelain, an enzyme that helps reduce muscle soreness, while the coconut water provides essential electrolytes to support hydration and recovery.
Chocolate Peanut Butter Smoothie
Blend together:
1 cup of milk
2 tablespoons of cocoa nibs or cocoa powder
1 banana
1 tablespoon of natural peanut butter
2 tablespoons maple syrup, honey or agave
handful of ice
This smoothie is packed with protein and healthy fats, which help repair and rebuild muscles and support recovery.
Mango Vanilla Smoothie
Blend together:
1 cup Vanilla yogurt
handful of ice
½ cup fresh or frozen mango
1 banana
1 cup milk
1 teaspoon chia seeds added on top
Mango is a great source of antioxidants and potassium that is an electrolyte that helps to maintain proper hydration levels in the body.
Cherry Almond Smoothie
Blend together:
1 cup of frozen cherries
1 scoop of vanilla protein powder (optional)
1 tablespoon of almond butter
1 cup of milk
handful of ice
Cherries are rich in antioxidants that help reduce inflammation and promote recovery, while the almond butter provides healthy fats and protein for sustained energy.
