Magazine / Food / Healthy Drinks

Monday Smoothie: Post-Workout Recovery Smoothie Recipe

Teodora Cozma
Editor-in-Chief
On Sep 21st, 2020

After an intense workout, it is time for the perfect Blue Spirulina smoothie. The ingredients will help your muscles recover and restore your energy levels. Our Post-Workout Recovery Smoothie will elevate your mood and improve your contentment.

  • Share

This article is the third episode of the Monday Smoothie mini-series.

What do you need:

  • 1/4 cup of rolled oats

  • 1/3 cup low-fat Greek yoghurt

  • 1 cup of coconut water

  • 1 spoon of Blue Spirulina powder

  • 1 frozen banana

  • ice cubes

Serving recommendation: enjoy this rich in flavour and nutrients smoothie in a cocktail glass. Sprinkle some Blue Spirulina powder on top and add extra ice to cool down after your workout.

How to make the Post-Workout Recovery Smoothie?

Step 1: Prepare the oats the night before to make the most of your smoothie and aim to soak them for 12 hours. Overnight oats are better for your gut's health and overall well-being. For this recipe use water to soak the oats.

Step 2: Chop your banana before adding it to the freezer. While you are prepping your oats, remember to place the banana in the freezer as well. Freezing the banana will help achieve an ice cream consistency for your smoothie.

Step 3: In the morning, add all your ingredients to the blender and press start. Add more water if you prefer a thinner consistency of your drink!

After a workout, you might feel drained of energy. This smoothie will replenish your energy levels while helping your body hydrate and develop healthy bones and tissues.

What are the benefits of drinking the Post-Workout Recovery Smoothie?

Coconut water will help maintain your body hydrated after the workout by replenishing fluids and electrolytes. Also, it is rich in Vitamin C and fibres. When purchasing in the supermarket, check the label to make sure the product doesn't have added sugar or flavouring agents.

The oats in the smoothie will be rich in fibres and plant-based protein and will help you feel full for longer, as well as helping maintain a healthy digestive system. Eating oats for breakfast supports your efforts to lose weight and prevent constipation. To make the most of the nutrients in your oats, the best way to prepare them is to soak them overnight or at least for 12 hours.

The low-fat Greek yoghurt is vital for building muscle and repairing tissue and will boost your protein levels. It is a powerful recovery combination when you add a banana as well to your smoothie. The probiotics in the yoghurt are needed to maintain gut health and strengthen your immune system.

Blue Spirulina is a blue pigment derived from blue-green algae. It is rich in protein, vitamins, mineral, carotenoids and antioxidants that can help protect cells from damage. It can boost the immune system, may increase energy levels and improve digestion.

How Many Calories Are in the Post-Workout Recovery Smoothie?

Find below the estimated caloric intake for each ingredient used in the Post-Workout Recovery Smoothie:

  • ice cubes 0 calories

  • 1/4 cup of rolled oats 77 calories

  • 1/3 cup low-fat Greek yoghurt 60 calories

  • 1 cup coconut water 45 calories

  • 1 spoon of Blue Spirulina powder 20 calories

  • 1 frozen banana 105 calories

Total calories ≈ 307

If you have enjoyed this recipe, we invite you to check out our refreshing Zero Calories Smoothie recipe. Come back next Monday for a new chocolate smoothie recipe! Tag us on Instagram to see how you are enjoying the smoothies with #MondaySmoothie!

  • Share

Did you enjoy this article? Join our newsletter by typing your email down below to receive the latest Dorian House Magazine publications directly into your inbox.