Post Exercise Recovery Strawberry Avocado Chia Smoothie

Post Exercise Recovery Strawberry Avocado Chia Smoothie

Have you ever experienced fatigue, soreness, and pain after doing a strenuous exercise routine that lasted for longer than a day or two?  Do you want to know what you should eat after a workout to replenish your body and help it to heal quickly?


I have received numerous requests to post a smoothie recipe that helps you recover after working out. I created this alkalizing green smoothie recipe to help your body heal quickly after exercising.


This delicious smoothie features a specific combination of ingredients to help repair your muscles, clear lactic acid from your blood, and reduce inflammation. This smoothie also delivers key nutrients for hydrating your body and replenishing electrolytes.


After you finish working out, your body needs to have a balance of protein, carbohydrates, healthy fats, electrolytes, antioxidants, fiber, essential fatty acids, and phytochemicals. These important nutrients speed recovery, repair and build muscle, provide energy, replace muscle glycogen stores, and decrease inflammation.


Blended smoothies are the perfect choice to help you accomplish this goal because you can combine all these important nutrients into an easy to make drink. Smoothies digest quickly which frees up energy for your body to repair itself after your workout.


Today’s smoothie recipe combines a tasty blend of cherry chia kombucha tea, coconut water, juicy strawberries, creamy avocado, turmeric, kale, spicy ginger, raw honey, chia seeds, and hemp protein for a power-packed smoothie that will help heal your body and keep you energized for your next workout! You can also substitute this fantastic pasture-raised collagen peptides for a great paleo post exercise recovery smoothie. 2 scoops of this collagen has 18 grams of protein. It’s important to drink this smoothie within 30 minutes to one hour after working out to reap the most benefits.


Kombucha Tea

Kombucha tea is made with a colony of beneficial yeast, good bacteria, and tea. This cultured drink is healthy promoting and provides key probiotics, enzymes, amino acids, antioxidants, polyphenols, and glucuronic acids that strengthen and help heal your digestive system and immune system.

I used cherry chia kombucha tea in this recipe. This organic, raw kombucha tea is an energizing blend of kombucha culture, tea, chia seeds, and cherry juice.

Sixteen ounces of cherry chia kombucha tea has 4 grams of protein, 8 grams of fiber, 4200 mg of omega-3 essential fatty acids, and 100 mg of EGCG. This kombucha tea also contains both bacillus coagulans and S. Boulardii probiotics. If you have a favorite brand of kombucha tea or if you make your own homemade kombucha feel free to use it in this recipe.



Sweet Strawberries are in season right now and they are the perfect addition to this smoothie both for the taste and the nutritional content. Fruit is fantastic for eating after a workout because it helps replenish depleted glycogen stores in your muscles.

Strawberries are high in antioxidants, vitamin C, iron, biotin, and fiber. Antioxidants and vitamin C protect our cells from free radical damage and inflammation that comes from working out. Antioxidants are also important for helping to cleanse your blood of the lactic acid that is created. Iron helps deliver oxygen to your body and builds up your blood. Strawberries are high in water which will help rehydrate you after sweating during exercise. One cup of strawberries contains around 4½ ounces of water.



Turmeric is a rhizome that is a member of the ginger family. Turmeric contains the active ingredient curcumin, which is a potent antioxidant, liver detoxifier, and anti-inflammatory. Turmeric is a great addition to a post workout smoothie because it helps cleanse your blood of lactic acid and reduces inflammation.



Ginger is a potassium-rich rhizome which is excellent for stimulating digestion and bile flow along with removing inflammation.


Chia Seeds

Chia seeds are a wonderful plant-based source of protein, omega-3 fatty acids (ALA), calcium, iron, and fiber. Calcium is important for the contraction and function of your muscles. Omega-3 fatty acids are excellent at protecting the body from the damaging effects of chronic inflammation. Chia seeds can also help stabilize your blood sugar by slowing down the conversion of carbohydrates into sugar.

Chia seeds can absorb up to 9-10 times their weight in liquid which makes them very hydrating which is important after a strenuous workout. Two tablespoons of chia seeds have 4 grams of protein, 205 grams of calcium, 5 grams of omega-3 fatty acids, and 8 grams of fiber. To find out more benefits of this superfood seed check out my post.



Avocado is a great choice for a post exercise recovery smoothie because avocados are a good source of healthy fats plus nutrients that help repair and heal your body. Eating a healthy source of fat after working out helps reduce inflammation and repair the damage done to muscle cell membranes. Avocados healthy fats include monounsaturated fat and alpha-linolenic acid an omega-3 fatty acid.

Avocados are also rich in nutrients including high levels of vitamin C, vitamin E, vitamin K, potassium, folate, and fiber. Avocados contain important carotenoids including beta-carotene, lutein, alpha-carotene, and zeaxanthin that function as key antioxidants to fight inflammation and free radical damage.


Coconut Water

Coconut water is a fantastic beverage for hydrating your body. Coconut water provides key electrolytes including potassium, sodium, magnesium, and calcium that are depleted from sweating during your workout. Coconut water also contains B vitamins, amino acids, enzymes, and antioxidants which all work together to help your body recover after exercising. Electrolytes help your muscles recover and are important for regulating muscle function.


I hope that drinking my smoothie will help keep your body strong and filled with energy. What’s your favorite smoothie blends? Please contribute to the conversation by leaving a comment below.


Share this recipe with family and friends and let’s all get healthy and radiant together!


If you enjoyed my recipe, check out my new cookbook that’s packed with 154 tasty healing foods recipes! Deliciously Holistic is for sale on Amazon right now!


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Post Exercise Recovery Strawberry Avocado Chia Smoothie (lw) 010



Post Exercise Recovery Strawberry Avocado Chia Smoothie

Dairy-Free, Gluten-Free, Paleo, Vegan, Soy-Free

Makes 2 servings

1-16 ounce bottle cherry chia kombucha tea*

1 cup coconut water

2 cups strawberries (freeze strawberries for a cold smoothie)

1 small avocado—seed and skin removed

1 teaspoon turmeric powder

½ teaspoon fresh ginger—grated

1 small pinch fresh ground black pepper

2 cups dinosaur or curly kale—large stalks removed (around 4-5 leaves)

2 teaspoons raw honey or stevia to taste

1 scoop of raw hemp protein powder, 2 tablespoons hemp seeds or 2 scoops of collagen peptides (I use this brand of collagen)


1. Place all ingredients in a high speed blender and blend until smooth and creamy. Enjoy immediately.


*If you use plain kombucha tea add 2 tablespoons of raw chia seeds to the smoothie.




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  1. Lucinda Dutton says:

    Pinned and printed off! Could have used this last week after running! Thanks so much for posting. My favorite smoothie is: juice of one lemon and one grapefruit, aloe vera juice, squirt of hemp oil, freshly ground flax seed, one banana, frozen strawberries and frozen blueberries, fresh ginger, scoop of Greek yogurt and a scoop of protein powder.

  2. Smoothies are my favorite way to refuel after a tough workout. My stomach just isn’t ready for solid food. I will be adding this smoothie recipe to my list of favorites. Thanks so much for sharing!

  3. Hmmmmm i’d love to try that.

  4. Hi Shelley,

    What a great explanation of how these different foods work in our bodies. As I read along I was wondering why I am craving Avacados…now I know lol.

    I am crazy about the wonderful effects of Kombucha Tea. I use it when I’m sick and it always gives me a boost. As for Tumeric and Ginger…well that is part of my daily diet along with my garlic.

    I will try this smoothie…and I probably will get so much energy, I’ll out run my dog!

    Thanks for always giving us such valuable information.

    Donna Merrill recently posted..30 Day ChallengeMy Profile

  5. Looks and sounds delicious! In love with green smoothie. Have to start the day with one! Thank you for the inspiration.

  6. Hi Shelley,
    the cherry Kombucha tea sounds delicious in itself!
    What a powerful smoothie recipe!
    So good to have all the extra information with the recipe!
    When we exercise our body produces a lot of free radicals and the combination of your recipe provides and awesome amount of anti-oxidants.

    Thank you so much!
    Love and Light
    Yorinda recently posted..Oil Pulling may transform general HealthMy Profile

  7. Smoothies are really good in test . I liked it very much specially after my workout as well as if i am seek.Really well defined recipe for chia smoothies.

  8. Ok, you had me at strawberry but lost me at avocado. Why does it have to be green? LOL

    This looks like it tastes good, but I have to admit I wouldn’t drink it if I knew avocado’s were in it. Might have to pass this one to my wife so she can sneak it in one day.
    Clint Butler recently posted..How Often Should You Blog?My Profile

  9. Nice blog over here! I’ll just wanna say thanks for that. If you like to visit my website check out our website to please! thanks for visiting!

  10. I love the sound of this…and have just sent this page link to my Mum,,, as it is one of those blogs that just has to be shared around….can’t wait to try the smoothie out…! I have to admit though for cold London, (well it is mostly) this smoothie sounds like it will have some heat and warmth too!
    Sarupa Shah recently posted..11 Quotes that will change your business and life!My Profile

  11. Shelley, thanks for the fantastic recipe! I’m training, currently, for a marathon, so I can always use recipes like this! Where do you purchase the tea you listed in the recipe?

  12. Great idea!! I have some workout weeks that leave me a little too sore for my liking.. I will give this a try and see how it works!! Looking forward to sharing it with my son too!!
    Holly recently posted..You Can Lengthen Your Health Span Part 4My Profile

  13. So drink your kombucha tea, children. Or eat it! Kombucha is easy to add to smoothies, and many other recipes.
    Charity J. Stout recently posted..No last blog posts to return.My Profile

  14. Saved as a favorite, I like your blog!
    Julie recently posted..termite guideMy Profile

  15. Spot on with this write-up, I really believe that this web site needs a great deal more attention.
    I’ll be back again to read more, thanks for the information!
    Edy recently posted..meleeouverte.blogs.ouest-france.frMy Profile

  16. If some one wishes expert view concerning health blogging then I suggest him/her to go to see your blog, Keep up the good job.
    Hellen recently posted..BodybuildingMy Profile

  17. This was really good! I didn’t have ginger, and it did not use the pepper. Delicious, thanks!

  18. Is it really helpful Shelley?
    I used to do a lot of work out but off late I have found getting exhausted after a start of work out only.

    Do you recommend taking this prior to work out as well.

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