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 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 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 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
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.