Delicious Shake Recipes For Workout Recovery
For athletes, bodybuilders and fitness enthusiasts, the most important aspect of making progress is training itself! In order to improve, we need to spend time in the gym, on runs, at the pool, etc. on a near-daily basis, or at the very least 2-3 times per week. But, equally important is what we do after our workouts. This is a concept that many people overlook, but the reality is this: post-workout recovery is extremely important to the success of our health and fitness goals.
So, what do you need to recover properly? Primarily, you need protein (and the amino acids it contains), and carbohydrates. Protein helps to rebuild and repair damaged muscle tissues. In fact, your muscles are made up of around 25% protein. Fast-absorbing protein, like whey protein powder, is best, because it hits your bloodstream faster, and gets to work healing your muscles more rapidly. Carbohydrates are equally important, as carbs help to restore glycogen levels in the body. Lastly, you need rest, water, and a good meal!
After exercising, time is of the essence – you want to get nutrients to your muscles as soon as possible. So, instead of spending an hour to cooking a steak and a baked potato, consider using a good workout recovery shake to give your body an immediate boost of nutrients and muscle-repairing protein. We’ll go over the best workout recovery shake recipes in this guide.
Why Use Workout Recovery Shakes?
Good workout recovery shakes can help your body refuel and repair in a rapid way. There are many reasons why you’d want to use a post-workout recovery shake. Some highlights include:
- High protein
- Rich in carbohydrates
- Protein repairs muscles
- Carbohydrates restore glycogen levels
- Quick and easy to make
- 3 minute prep time vs 30+ to cook a meal
- Speed is important for post-workout recovery
- You can blend everything you need into a single shake
- Easy source of high quality protein
- Can use a variety of good workout recovery shake recipes for variety
The main benefit of recovery shakes is speed. You can get home, throw a few things in the blender, and have a tasty and nutritious shake within minutes. Experts recommend consuming protein within 30 minutes post-workout, which, including the drive home from the gym, can be a challenge for some. But, if you follow the best recovery shake recipes, you can quickly and easily throw something together that will taste great and help you recover faster!
What Supplements Can I Add to My Recovery Shake?
In the guide below, we list the best recovery shake recipes we know of. With that said, there’s always the option of adding your own unique twists to these recipes. You also might consider adding additional supplements to the recipes to further boost their benefits. Below, find some common additions to post workout shake recipes:
BCAAs – BCAAs, or branched chain amino acids, are a class of amino acid that are considered the building blocks of muscle. You will find BCAAs in protein powders and other good sources of protein, however, athletes can benefit from adding additional BCAAs to their diet. Consider adding a scoop of BCAA powder to your recovery shake. Check out our guide to the best BCAA supplements for more information.
Creatine – creatine is the most popular athletic supplement after protein powder, and for good reason: it helps you workout harder and build more muscle. Creatine is typically thought of as a pre-workout supplement, but many athletes prefer to take it in smaller doses throughout the day. You can easily throw a scoop of creatine into a good workout recovery shake recipe. See our guide to the best creatine supplements for more information.
L-Glutamine – L-glutamine is an amino acid that plays a key role in protein synthesis and muscle recovery. It’s available in both capsule and powder form, and if you use the powder version you can easily throw a scoop into your recovery shake. See our guide to the best L-glutamine supplements for more information.
There are definitely others that you can add, as well, but these are the basics. Check out our guide to the best post-workout recovery supplements for a full list.
Our Recommendation for a Good Blender
10 Tasty Post-Workout Recovery Shakes
Peanut Butter & Jelly Chocolate Workout Recovery Shake
This is one of the best workout recovery shake recipes. With around 40g of protein and 50g of carbohydrates, this recipe is as tasty as it is nutritious. For fans of the classic PB&J flavor, there’s nothing better!
- 1 6oz container greek yogurt
- 1 cup milk
- 2 tbsp fruit jam, or handful frozen fruit
- 2 tbsp peanut butter
- 1 scoop chocolate protein powder (Different Types of Protein Powder Guide)
- 1 banana, frozen
- Honey/natural sweetener, as needed
- Ice, as needed
This is a good workout recovery shake recipe because it combines tons of protein (from protein powder, peanut butter, milk and yogurt) with healthy carbs (from banana, jam, and honey). Not to mention, it tastes fantastic! And after a tough workout, you deserve a little treat!
Raspberry White Chocolate Protein Recovery Shake
For fans of delicious ripe berries and rich white chocolate, this protein shake delivers the goods. And at approximately 30g of protein and 35g of carbohydrates, it packs a powerful workout recovery punch, as well. Plus, the fiber-rich recipe helps keep you feeling full for longer, which is useful for those of us wanting to lose weight.
- 1 cup milk, or milk alternative
- 1 scoop vanilla protein powder
- 1 cup frozen raspberries
- 1 tbsp white chocolate chips
- 1 tbsp hemp seeds or chia seeds
This simple, 5-ingredient blend is an effective workout recovery shake recipe and will leave you licking your lips for more. This is a relatively low-calorie workout recovery shake, which is also rich in fiber. For those reasons, it’s an ideal recovery shake for dieters
Green Berry Post-Workout Recovery Shake
It can be tough to get enough fruits and vegetables in our diets, especially for those of us living busy lifestyles. This green-heavy recipe can help, packing in spinach, kale, berries and protein powder to create a tasty and nutritious recovery shake recipe.
- 1 6-oz container greek yogurt, vanilla or berry
- 1 cup milk
- 1 scoop vanilla protein powder
- 1 tbsp nut butter (peanut butter, almond butter, etc)
- ½ cup fresh blueberries or raspberries
- 1 banana, frozen
- ½ cup spinach leaves
- ¼ cup kale leaves, de-stemmed
- Honey, as needed
With antioxidant-rich berries, amino-acid packed protein powder, protein-packed greek yogurt, and a full serving of vegetables, this smoothie packs it all! Note: if you’re not used to green smoothies, you may want to start with a smaller portion of greens and slowly add in more, tasting as you go. Also, kale is more flavorful than spinach, so if you’d rather not taste the greens, substitute the kale for more spinach.
Orange Mango Recovery Shake Recipe
Combining several delicious tropical flavors, this tasty recipe is packed with ingredients rich in carotenoids, which can help to repair damaged cells. It’s lower in protein content than most recipes on this list, but it offers a light, nutritious shake that will leave you feeling refreshed and energized. This is a good morning workout recovery shake, as it leaves you primed for the rest of your day!
- ½ cup plain yogurt
- 1 cup frozen mango
- ½ cup baby carrots
- ½ scoop vanilla or unflavored protein powder
- 2 cups spinach
- ¾ cup coconut water
- ¼ cup orange juice
- 2 mandarin oranges
By using coconut water instead of milk or water, this recovery shake recipe utilizes the benefits of coconut water. These benefits include a rich electrolyte content (which helps you rehydrate), the ability to help lower blood pressure, weight loss-boosting properties, and more. Plus, it’s a tasty and refreshing way to wrap up your workout!
Antioxidant Berry Smoothie Recipe
For low-intensity exercises, like yoga, hiking, pilates, etc. the protein-packed recipes are less essential. Protein is required for the repair of damaged muscle – and muscles become damaged primarily due to heavy lifting and intense workouts. For low-impact exercises, this antioxidant rich berry smoothie will leave you feeling refreshed and detoxed.
- 1 cup yogurt
- ¾ cup frozen mixed berries
- ¼ cup green tea
- 1 tbsp honey
- 1 tbsp ground flaxseed
- Contents of 1 vitamin E capsule
This simple and effective workout recovery shake recipe includes some protein and amino acids from yogurt, alongside tons of antioxidants from green tea, mixed berries, flaxseed and more. And, if you have vitamin E supplements, you can empty a capsule into the smoothie for even more detoxification power!
Strawberry Banana Recovery Shake Recipe
Is there any combination more classic than strawberry and banana? Find out as you sip this delicious and strong recovery shake recipe. With whey protein for recovery, strawberries and bananas for nutrients, and honey for a naturally sweet flavor, this recipe is as delicious as it is nutritious!
- 1 cup skim milk
- 1 scoop vanilla whey protein powder
- ½ cup frozen strawberries
- ½ banana, frozen
- Honey, as needed
This is a simple yet highly effective workout recovery shake recipe that you can make with ingredients you probably already have laying around. It’s nutritious, and highly delicious – give it a try!
Fruit Lovers Recovery Shake Recipe
Fruit lovers, unite! This tasty mix of strawberry, banana and orange juice will leave you feeling refreshed and ready to face the day. It’s best for recovery from morning workouts, as it can help you fuel productivity for the rest of your day. It’s lower on protein than usual, so if you’re using this recovery shake recipe after a tough workout, consider adding a scoop of protein powder.
- 1 cup greek yogurt
- 8 oz orange juice
- ½ banana, frozen
- ½ cup strawberries, frozen
It doesn’t get much simpler than this: just 4 ingredients for a tasty post-workout recovery shake recipe. Packed with vitamin C, fiber, potassium, protein and probiotics, this blend covers all the bases. It’s one of the best workout recovery shake recipes for fruit lovers.
Chocolate Banana Recovery Shake Recipe
Okay, maybe there is a combo more classic than strawberry and banana; banana and chocolate! Anyone who has ever combined these two flavors can easily tell you – it’s a winner! Plus, this super-simple recipe for recovery shake can help you get the nutrients you need quick, in a tasty package.
- 1 cup low-fat chocolate milk
- ½ banana, frozen
- 1 scoop whey protein powder (chocolate)
If you don’t have chocolate milk, you can use regular milk and just add some chocolate sauce or other delicious addition. Feel free to throw in some greens, as well, as even a handful of spinach will be completely drowned out by the powerful flavors of chocolate and banana.
Peachy Cinnamon Workout Recovery Shake Recipe
Delicious to say the least, this simple combination tastes as good as it sounds. Fresh peach offers natural sweetness, while cinnamon adds a welcome bite as well as an antioxidant-rich addition to an already powerful workout recovery shake recipe.
- 1 cup milk
- ½ peach, ripe (or frozen peach)
- 1 scoop whey protein powder, vanilla
- 1 container greek yogurt, vanilla
- 1 tsp cinnamon
- 1 cup spinach
- 4 ice cubes
With a large portion of protein, alongside a unique flavor that differs from what you may be used to, this unique recovery shake recipe is one of our favorites. Try it with other fresh fruits that you have on hand for even more flavor variety!
Berry Coconut Recovery Shake Recipe
Antioxidant rich berries meet electrolyte-rich coconut water in this tasty and powerful recovery shake recipe. It’s 3-ingredient recipe is super easy to make, and will leave you satisfied and on the road to recovery after your workouts.
- 1 cup coconut water
- 1 handful mixed frozen berries
- 1 scoop whey protein powder, vanilla or berry flavor
Electrolytes are very important after hard workouts, and coconut water is an excellent source of these nutrients. Plus, it offers a refreshing change of pace from rich dairy-based recipes.
We hoped you enjoyed our list of the best workout recovery shake recipes! Feel free to add your own unique spin to these recipes, and let us know what you try! We also have many other guides on this site, from supplement guides to more recipe guides just like this one. Have a look around!
Contents of this Article
- Delicious Shake Recipes For Workout Recovery
- 10 Tasty Post-Workout Recovery Shakes
- Peanut Butter & Jelly Chocolate Workout Recovery Shake
- Raspberry White Chocolate Protein Recovery Shake
- Green Berry Post-Workout Recovery Shake
- Orange Mango Recovery Shake Recipe
- Antioxidant Berry Smoothie Recipe
- Strawberry Banana Recovery Shake Recipe
- Fruit Lovers Recovery Shake Recipe
- Chocolate Banana Recovery Shake Recipe
- Peachy Cinnamon Workout Recovery Shake Recipe
- Berry Coconut Recovery Shake Recipe
- Wrapping Up