Post-Workout Recovery Smoothie

Fast-absorbing protein, simple carbs, and electrolytes for optimal recovery.

Ingredients

• 1.5 scoops whey protein isolate (35g protein)
• 1 frozen banana
• 1 cup frozen strawberries
• 1 cup coconut water (natural electrolytes)
• 1 tbsp honey
• 5g creatine monohydrate
• Pinch of salt

Method

1. Blend all ingredients until smooth.

2. Drink within 30 min of finishing your workout.

What You're Practicing

• Whey isolate absorbs faster than concentrate — ideal post-workout.
• Coconut water provides natural potassium and electrolytes.
• The banana and honey provide fast carbs to replenish glycogen.
• The pinch of salt replaces sodium lost through sweat.

Supplement add-ons (nutritional impact per serving):

• Creatine monohydrate (5g): +0 cal. Post-workout timing for creatine is slightly better than pre-workout in studies, but the difference is small. Consistency matters more than timing — just take it daily.
• Tart cherry juice (2 oz concentrate): +50 cal, +12g carbs. Reduces delayed-onset muscle soreness (DOMS) by 13-25% in studies. The anthocyanins act as anti-inflammatories, and the natural melatonin content (0.01-0.05mg) supports sleep quality — when most muscle repair happens.
• Glutamine (5g): +20 cal, +5g protein. Replenishes the amino acid most depleted by intense exercise. Also feeds the cells lining your intestines — important because intense exercise temporarily increases gut permeability.
• Electrolyte powder: +0-10 cal. Replaces sodium (500-1500mg lost per hour of sweating), potassium, and magnesium. Dehydration of just 2% body weight reduces performance by 10-20%. Rehydrate with electrolytes, not just water.