Blueberry Power Recovery Smoothie

Packed with protein and anti-inflammatory ingredients to help reduce muscle soreness and promote faster recovery after tough workouts.

Perfect for athletes looking to fuel post-training with a delicious meal that supports muscle repair and continued performance.

As an athlete, recovering from intense training sessions is just as important as the workout itself. When muscle soreness and inflammation slow you down, having a go-to recovery meal can make a big difference. This anti-inflammatory smoothie recipe is packed with nutrient-dense ingredients that reduce inflammation, support muscle repair, and provide a protein boost to aid in recovery after tough workouts.

Why This Smoothie is Perfect for Post-Training Recovery

Featuring blueberries, spinach, and chia seeds, this smoothie is loaded with antioxidants and omega-3 fatty acids, which are known to reduce inflammation and promote muscle healing. The Greek yogurt and protein powder provide 30 grams of high-quality protein to rebuild muscle tissue, while the natural sugars in the banana and honey help replenish glycogen stores for faster recovery.

Whether you’re an Olympic weightlifter, CrossFit athlete, or anyone seeking high-protein post-workout meals, this smoothie delivers the right balance of protein, healthy fats, and carbs to fuel your recovery and help reduce soreness.

Why It Works for Muscle Recovery

1. High in Protein: With 30 grams of protein from Greek yogurt and whey protein powder, this smoothie helps repair muscle fibers damaged during intense exercise.

2. Anti-Inflammatory Ingredients: Blueberries and spinach are rich in antioxidants, while chia or flax seeds provide omega-3s, all of which help reduce post-workout inflammation.

3. Hydration and Electrolyte Support: Bananas are a natural source of potassium, which supports hydration and muscle function, helping to alleviate soreness and cramping.

This anti-inflammatory smoothie is ideal for athletes looking for a quick and easy post-workout recovery meal that delivers both protein and inflammation-fighting nutrients. Whether you're pushing your limits in the gym or on the field, this smoothie will help you bounce back faster and perform better.

Fuel Your Recovery

To maximize your training results, incorporate this smoothie into your post-workout routine. For athletes, recovery is just as important as training, and this anti-inflammatory recipe is a simple and delicious way to optimize recovery, reduce muscle soreness, and keep you performing at your best.

Ingredients:

• 1 medium banana

• 1/2 cup frozen blueberries or strawberries

• 1 cup fresh spinach

• 1 cup plain Greek yogurt (non-fat or low-fat)

• 1 tbsp honey

• 1 tbsp chia seeds or flax seeds

• 1 scoop (about 25g) vanilla or unflavored whey protein powder

• 1/2 cup milk or water (add more for desired consistency)

Optional Add Ins:

• Oatmeal

• Almond butter

• Medjool dates

• Top with granola for a smoothie bowl

Directions:

• Add the banana, blueberries, spinach, Greek yogurt, honey, chia or flax seeds, protein powder, and milk or water to the blender.

• Blend on high until smooth and creamy, adjusting liquid for your preferred consistency.

• Pour into a glass and enjoy!

• Save this in a shaker bottle after the gym or stick it in the fridge. It will stay tasty for about 2-3 days.

Nutrition Info:

Nutrition information will change slightly depending on which protein powder you use and additional add ons.

Calories 400 / Protein 30g Carbs 55g Fat 8g

hi, i’m katie!

As a former collegiate athlete and coach myself, I believe that nutrition is a vital component to athletic performance and can propel individuals closer to their goals.

I passionately believe that athletes perform best when well fed and supported. Having worked with national and international caliber athletes, it is my goal to make nutrition information accessible and available to all.

Thank you for visiting our page, I would love to hear from you and connect!