The perfect post-workout protein smoothies (recipes inside)

After finishing a strenuous workout, the first thing we run for is a nice glass of water. However, it isn’t enough. Your body has used up valuable energy during exercise and needs to be refuelled. Especially if you did a weight-training workout, you’ll need protein later to help repair the damaged muscle tissue. Fueling properly post-workout ensures you recover and don't feel tired and foggy. If recovery is neglected, your muscles will be compromised, which may increase the chance of injury.

According to a study published in the American Journal of Clinical Nutrition, a high-protein diet can also help curb cravings for unhealthy snack foods, like potato chips and chocolate. If you find it difficult to eat or prepare a meal after a workout, or if you are simply in a rush, you can try these power-packed post workout protein smoothies that are delicious and will energise you for the rest of the day.

The classic combination of peanut butter and banana makes one the best post workout protein smoothies. With just a handful of ingredients – peanut butter, banana, milk, and honey – this popular workout smoothie can be easily prepared. A frozen or fresh banana provides flavour and creamy texture, plus some healthy carbohydrates. You can also add a scoop of whey-based protein powder, which has a naturally smooth and creamy flavor.

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This beautiful smoothie is pink in colour with a rich, creamy texture. This vegan recipe is made with soy milk, strawberry, banana, and oats. The smoothie is very filling, perfect for people in a rush in the morning. In any case, it's an excellent post workout drink for any time of day.

Another great post-workout smoothie that will keep you filled for hours. This interesting smoothie is prepared with bananas, peanut butter, milk and spinach. You can also add some protein powder if you want.

If you are skeptical about the taste of the spinach, do not worry. The taste of the banana and the peanut butter together will cover the taste of the spinach completely. For an enhanced taste, you can freeze the bananas and spinach beforehand and use them for the smoothie after your workout.

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If you want a post-workout caffeine kick, go for a coffee smoothie. Combine 1 shot of espresso with a scoop of vanilla protein powder, a frozen banana and milk. Add ice cubes as per taste and voila! Your drink is ready. You can add an extra half banana if you want something a little bulkier or some whipped cream on top for a cheat day treat.