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The Perfect Post Workout & Recovery Smoothie

September 17, 2010

In search of making a “Great” recovery smoothie for after the morning workouts I came up with this recipe.  Comments are encouraged – maybe someone will have an idea that will make it even better!


  • 1 cup unsweetened almond milk
  • 1 small banana or 1/2 of a large one
  • 1 scoop protein powder (I prefer Monster Milk Mocha Latte)
  • 2 tablespoons Oat Bran
  • 1 tablespoon wheat germ
  • 1 tablespoon ground flax seed
  • Ice & water to desired consistency (I use about 2 cups of ice and 1 cup of water – makes the shake very filling and re-hydrating)

Put all into a blender and give it a spin for a minute or two.  Yum!
Nutrition info (calculated using Cytosport Monster Milk Mocha Latte protein powder):
  • 400 calories (a good size for a post-workout breakfast substitute)
  • Calorie ratio (fat:carbs:protein) 24:46:30
  • 11 grams of fat (mostly dependent on the protein powder)
  • 2 grams saturated fat
  • 8 mg cholesterol (again from the protein powder)
  • 350 mg sodium
  • 50 g carbohydrates
  • 11 g fiber (great!)
  • 17 g sugars
  • 32 g protein
  • 576 iu vitamin A
  • 10 mg vitamin C
  • 2,000 mg calcium (twice your daily need!)
  • 3 mg iron (35%)
  • 2 mg vitamin B-6 (200%)
  • 18 mcg vitamin B-12 (750%)
  • 100 mg caffeine

Thoughts / notes:
  • I like the Mocha Latte flavor of Monster Milk because not only does it taste great, but it contains caffeine.  Caffeine helps speed glycogen recovery in the muscles and reduces soreness.
  • Monster Milk is also a favorite because it has added amino acids (BCAA and L-Glutamine) – but substitute your favorite!
  • Wheat Germ is added for the known benefits of increasing testosterone levels.
  • Ground Flax is added for the fatty acids Omega-3 and Omega-6, lignans, and fiber.
  • Oat Bran has many benefits including lowering your cholesterol.  This added fiber (and the protein powder) also helps satiate your appetite for quite a while.
  • Unsweetened Almond Milk has a ton of benefits and a fraction of the calories of skim milk.  Yes, it’s missing the protein in skim milk – but we get enough of that from the protein powder supplement.  And you body can only process about 20 – 30 grams of protein at a time, any more is just a waste of calories.  Any soy milk has a lot of negative effects for guys.  I like the Silk brand – only 35 calories per cup and a great texture / thickness.
  • I add a good bit of water and ice.  You may want to reduce this for a sweeter taste of thicker shake but I like it after a hard workout.
  • If you like coffee but have a different brand / flavor of protein powder consider throwing in some instant coffee like Via from Starbucks – instant healthy frappuccino!
  • Bananas are almost essential to the smoothie.  They add a texture like no other fruit I know.  Plus the carbs are great for glycogen recovery, not to mention the potassium, fiber and vitamin B-6.
  • 400 calories is a big breakfast.  Just remember breakfast should be the largest meal of the day.  And the main purpose of this smoothie is post-workout recovery, not for sitting on the couch!  😉
  • Change things up if it gets boring!  Try adding greek yogurt, honey, berries, peanut butter, almond butter, etc.
Got any suggestions?  Please comment below, I’d love to hear them.
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