Why a Post-Exercise Smoothie Works

Author: Ally Gallop, MS, RD, CSSD

Whether it’s exercising in the heat or a high-intensity workout, my stomach doesn’t feel too great after exercising.

So rather than avoiding foods and drinks completely, I still prioritize recovery nutrition with a nutrient-rich smoothie.

Why? Because providing my muscles with the nutrients and my body with the fluid they need to recover is critical.

My Go-To Green Smoothie


  • 1-2 handfuls of spinach
  • Medium banana (frozen bananas improve the smoothie’s texture)
  • ½ cup milk
  • ¼ cup cottage cheese or plain yogurt
  • 5 ice cubes
  • 1 tbsp. chia seeds
  • 1 tbsp. natural peanut butter
  • Squeeze of honey or maple syrup
  • Dash of cinnamon

For a thicker texture, I sometimes add ½ cup frozen cauliflower. Sounds weird, but it’s delicious.


  1. Toss all ingredients into a blender.
  2. Blend until the ice breaks up and the smoothie’s consistency is smooth.
  3. Pour into a large mason jar.
  4. Refrigerate until ready to drink.

Calories: 386 calories
Total fat: 13.9 grams (76% unsaturated fats)
Carbohydrates: 50 grams
Protein: 19.6 grams

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