Post-Workout Power Smoothie

posted by Performance Nutrition
Thursday, July 21, 2011 at 8:42pm EDT

Translating Science into Real Life

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Many people eat the same 25-30 foods each week. And, one of my favorites is this super easy post-workout smoothie. I typically don’t feel like eating right away after training but know that I have a 30 minute window of opportunity to replace the carbohydrate stores in my muscle tissue (glycogen) and boost muscle growth and repair.

So, I created this shake with tasty, functional ingredients that refuel my body, build and repair muscle and provide antioxidants to help tame muscle tissue inflammation. Here are the ingredients and the benefits each one provides below the recipe:

Power Smoothie


  • 8 oz milk (whole if you need to gain weight, otherwise choose skim, 1 or 2%)
  • 1 scoop protein powder (containing at least 20 grams whey protein)
  • 3-4 chunks of frozen mango
  • 1/3 cup frozen mixed berries
  • ginger root, shaved (if you don’t shave it you may break a cheap blender ;)


Mix, add ice if desired.

Rationale for each ingredient:

  • milk – calcium, vitamin D & magnesium all play roles in muscle functioning and bone health; plus milk is a great source of quality protein
  • protein powder – whey contains the optimal amount of specific amino acids you need for muscle tissue growth and repair
  • mango – in addition to making your shake thick like a milkshake, mango may help combat inflammation
  • red, blue and purple berries contain antioxidant flavonoids that may attenuate inflammation, limit tissue breakdown and improve circulation while promoting a nice strong collagen matrix
  • ginger -  research out of the University of Georgia found that 2 grams of ginger per day can help reduce exercise-induced muscle pain.

Looking for more great Summertime beverages? Check these recipes out from my colleagues:



  • Gretchen- Kumquat  Ginger Ale

  • Dr. Barb- Nutrition Budgeteer  Triple Cherry Chiller

  • Carlene Helble- Carlene’s Figments  Mint Berry Seltzer

  • Kara Lydon- Peace, Love, and Food  Blueberry Basil Lemonade Fizz

  • Deanna Segrave-Daly- Teaspoon of Spice  Cantaloupe Basil Aqua Fresca Fizz

  • Jessica Fishman Levinson- Nutritioulicious  Blueberry Basil Cooler

  • Marie Spano- Performance Nutrition  Post-Workout Power Smoothie

  • Elizabeth Jarrard- Don’t White Sugar-Coat It  Southern Blackberry Smash

  • Emily Greenfield- The Nutriscientist  Apple, pear and strawberry smoothie with Chia

  • Kristen Bourque- Swanky Dietitian  Fresh Fruit and Club Soda Cooler

  • Regan Jones- The Professional Palate  Berry-Lime Bubbly

  • Kat Lynch- Eating the Week  Sparkling melon fizz – nice & naughty

  • Lisa- Healthful Sense  Berry Refreshing Chia Seed Smoothie

  • EA Stewart- The Spicy RD  Gingery Peach Float

  • Alysa Bajenaru- Inspired RD  Blackberry Banana Swirl

  • Ann Dunaway Teh- Eat to Nourish, Energize & Flourish  Pregnancy Mocktails

  • Yuri- Chef Pandita  Green Tea Ginger Limeade with Chia Seeeds

  • Karman Meyer- Nutrition Adventures  Orange-Mint Iced Green Tea

  • Cherie Schetselaar- Grain Crazy  Mango Strawberry Smoothie

  • Emma Stirling- The Scoop on Nutrition  Recipe Redux Tangelo-ade

  • Carrie Miller- Nutrition Know How 12 Smoothie Recipes to Beat the Heat

  • Alexandra Caspero- Delicious Knowledge  Strawberry Splash Mojito

  • Janel Ovrut Funk- Eat Well with Janel Blog  Mango Melon Smoothie

  • Liz Weiss & Janice Newell Bissex- Meal Makeover Moms’ Kitchen  Pint-Size Pina Colada

  • <

    p dir="ltr">Danielle Omar- Food Confidence RD  <a href="http://danielleomar.blogspot.com/2011/07/recipe-redux-almond-iced-coffee-latte.html "">Almond Iced-Coffee Latte

  • Rebecca Scritchfield- #MeFirst  Banana Split Smoothie

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