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The best Workout Recovery Smoothie helps reduce inflammation, build muscle, and feel your best! And the best part? This recovery smoothie is delicious!

A workout recovery smoothie in a mason jar with a straw next to half an avocado, some pineapple slices, and some fresh spinach.


 

If you’ve gotten back into working out, especially after a longer break from it, you know how sore you can be the next day. This recovery smoothie helps reduce inflammation, is full of good fats/fiber, and makes a great meal replacement.

If you like this smoothie, pick one of these 8 Simple Smoothies to make next. And the next time you’re meal prepping, make some of these Frozen Smoothie Packs to make smoothies easier than ever!

Table of Contents

Top view of a workout recovery smoothie in a mason jar with a straw next to half an avocado, some pineapple slices, and some fresh spinach on a white enamelware pan with a black rim.

Why You’ll Love This Recipe

  • Super easy to make.
  • Packed with protein!
  • Gluten-free, dairy-free, and vegan.

Recipe Ingredients

  • Avocado: Ripe is best. 
  • Baby spinach
  • Turmeric: Can use ground turmeric or fresh with the peel removed. 
  • Black pepper
  • Pineapple: Either fresh or frozen works.
  • Frozen banana: Optional but adds sweetness and a creamier texture. 
  • Protein powder: Recommended if you’re looking to build muscle. I used pea protein powder but you can use whatever kind you prefer. 
  • Non-dairy milk or coconut water
  • Ice

See the recipe card below for full information on ingredients and quantities.

The ingredients for a workout recovery smoothie on a white enamelware pan with a black rim, including a bowl of ice, a pile of fresh baby spinach, a couple of pineapple rings, half of a banana, half an avocado, a measuring spoon with ground tumeric, and a white cup with almond milk.
  • Protein powder: You don’t have to add it but if you want to build muscle, it’s a good idea. I used pea protein powder from Bob’s Red Mill but you could use any vegan or whey protein powder that you have on-hand. 
  • Collagen: This is another great way to add a kick up the protein a notch. I recommend adding 2 tablespoons of unflavored collagen peptides and then drink it right away. 
  • Liquid: You can use water, nut milk, cow’s milk, coconut water, or even Gatorade. I prefer to use coconut water for the electrolytes.

How to Make a Workout Recovery Smoothie

  • Step #1. Put all of the ingredients in the jar of your blender. 
  • Step #2. Blend until smooth.
  • Step #3. Check the consistency and a little more liquid if needed.
  • Step #4. Enjoy right away. 

Recipe FAQs

Why is my smoothie too thick?

Your smoothie could be too thick if you added too much frozen fruit or ice cubes. If you desire a thinner consistency, simply add a splash of water.

What can I add to a smoothie to make it more filling?

To make your smoothie more filling, you can add your favorite nut butter, avocado, yogurt or even oats.

What’s the best liquid for smoothies?

It depends on the taste you are going for. You can basically add any liquid but here are some great ones to add: milk, almond milk, orange juice, water or coconut water.

What blender should I use to make smoothies?

A good blender is worth it because it can whip up a thick and delicious smoothie in about 45 seconds. I use a Blendtec but I know others who swear by their Vitamix blenders. Both are investments but worth it if you have a family of smoothie lovers. 

A workout recovery smoothie in a clear pint glass on a white counter.

Expert Tips

  • This is a great breakfast for on-the-go. You can blend up your smoothie, toss it in a thermos or cup with a lid (I use these lids and straws that fit mason jars a lot), and head out the door.
  • Feel free to customize this recipe. But if you remove some of the ingredients, you may need to decrease the amount of liquid or add a little more ice for the consistency to work. 
  • If you add collagen to your smoothie, make sure to drink it right away otherwise the collagen can coagulate a bit and the texture becomes kind of funny. 

More Smoothie Recipes to Consider

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Workout Recovery Smoothie

By: Melissa Griffiths
The best workout recovery smoothie to help reduce inflammation, build muscle, and feel your best! And the best part? This recovery smoothie is delicious!
Prep: 5 minutes
Total: 7 minutes
Servings: 1 large smoothie
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Ingredients 

  • 1/2 of a frozen banana
  • 1/2 of a ripe avocado
  • 1 cup fresh baby spinach
  • 1 teaspoon dried turmeric or a 1-inch knob of fresh turmeric (outside removed)
  • 1/8 teaspoon fresh black pepper
  • 1/2 cup pineapple, fresh or frozen
  • 1/4 cup pea protein powder, optional
  • 1 cup unsweetened non-dairy milk or coconut water
  • 1/2 cup ice

Instructions 

  • Place everything in the jar of your blender and blend until smooth. Enjoy right away.

Notes

  • The nutrition information on this smoothie will depend a lot on the ingredients you use, so I suggest you calculate the nutritional information in an app (such as My Fitness Pal) for the most accurate information. 
  • If you use a fresh banana and pineapple instead of frozen, you may need to add a couple more ice cubes. Blend it up as is and then adjust the ice once you see what it needs. 
  • This smoothie is best enjoyed right away but you could stick it in the fridge for a few hours and then shake it up because some separation is to be expected. 

Nutrition

Serving: 1 large smoothie, Calories: 412kcal, Carbohydrates: 45g, Protein: 25g, Fat: 17g, Saturated Fat: 3g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 10g, Sodium: 561mg, Potassium: 1606mg, Fiber: 13g, Sugar: 22g, Vitamin A: 3045IU, Vitamin C: 69mg, Calcium: 136mg, Iron: 8mg
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Recipe Rating




5 Comments

  1. Renee Manuel says:

    So you have nutrition breakdown?

    Reply
  2. Denise Whittle says:

    Ok. So I’m trying a new healthier eating plan and this smoothie is intriguing. I don’t really like spinach much though. Can you taste the spinach? Can you give me an idea of what this tastes like? Thank you! Just found your blog and really like it!

    Reply
  3. Haley Cruz says:

    Hi Melissa

    Thanks so much for the great information!

    Reply
  4. cathie martinez says:

    Hello,

    i too drink Smoothies in the morning, i am also adding Tumeric & Pineapple, going to make yours tomorrow, thank you for posting:)

    Reply
    1. Melissa says:

      You will love it! Enjoy Cathie!