If you have started exercising, do not forget to reward yourself. One of the most important (and fun!) things to think about is what to eat and drink before and after your workout. Food is a real fuel for your body. And a little something to eat before and after a workout can help build muscle.

This is where smoothies come into play. Smoothies that are easy to make, fun, yet incredibly delicious. A good smoothie contains a mix of healthy protein and carbohydrates. For best results, have your Smoothie at least 30 minutes before you start your workout and have a snack right after. In addition, remember to drink as much water as you need.

How to Make the Best Workout Smoothies

You can throw a lot of stuff in the blender. The important thing is whether your actions will benefit you or not. Some great sources of protein for smoothies include yoghurt, nut and nut butters, silk tofu, and milk or soy milk. This will help build muscle — which is a good thing, whether you want to be a bodybuilder or just want to tone it. Opt for energy-boosting add-ons like fruit, oats, and (again) yoghurt. Remember, energizing carbohydrates are your friend when exercising. Don’t go overboard. Yes, you’re exercising, but don’t undo all your hard work by knocking down a sugar-packed calorie bomb. So stop mixing it up with sugary treats like ice cream or chocolate syrup and eat a healthy (not a monster) serving. Many people may feel that you need to restrict or pay special attention to certain food groups. However, this is not exactly the case. The ultimate lifestyle ‘detox’ is not smoking, exercising, or enjoying a healthy and balanced diet similar to the Mediterranean diet. If you wish, close your eyes and imagine a Mediterranean diet. A red checkered tablecloth adorned with meats, fish, olive oil, cheeses, salads, whole grains, nuts and fruits… All these foods contain protein, amino acids, unsaturated fats, and fibres, and provide starches, vitamins and minerals.

Healthy Smoothie Recipes

If you’re looking to put your own blender to use and start making smoothies at home, you’re already one step ahead with saving yourself money and ensuring you have full control over what goes into your drink. Enjoying a smoothie every day is totally fine if you make sure it has a good balance of nutrients.

1. High Protein Berry Tropical Smoothie

This smoothie contains no added sugar, just natural sugar from fruit that comes with many vitamins, minerals and antioxidants. We use a combination of milk and yoghurt to get 20 grams of protein per 12 fluid ounce drink.


½ cup fresh or unsweetened frozen strawberries
½ cup fresh or unsweetened frozen mango
½ cup fresh or unsweetened frozen pineapple
½ cup skim milk or almond milk
½ cup nonfat plain yoghurt
2 tablespoons of oat bran
2 pitted dried dates
Nutrition: 373 calories, 2 g fat, 82 g carbs, 2 mg cholesterol, 113 mg sodium, 9 g fiber, 65 g sugar, 20 g protein

2. Citrus-Pineapple Smoothie Bowl

This smoothie bowl is a fun way to switch up your routine. It features vitamin C–rich citrus fruit, heart-healthy cashews, and gut-healthy Greek yoghurt.


Put 1/2 cup fat-free Greek yoghurt, 1/2 cup frozen pineapple chunks, 1 tsp vanilla extract, 1/2 navel orange, segmented, and 1/2 ruby grapefruit, segmented, in a blender. Blend until the mixture is smooth, and divide between 2 bowls. Top with more orange and grapefruit, plus chia seeds, unsweetened coconut flakes, and chopped cashews.

Nutrition (per serving): 240 calories, 8 g fat (4 g sat fat), 12 g protein, 31 g carbs (5 g fiber), 19 g sugars (0 g added sugar)

3. Banana-Blueberry-Soy Smoothie

Succulent blueberries are bursting with flavour in this healthy smoothie, which is also loaded with potassium-rich banana and vanilla for sweetness.

Simply combine 1 1/4 cups light soy milk with 1/2 cup frozen blueberries, 1/2 frozen banana, and one teaspoon of pure vanilla extract. Blend for about 20 to 30 seconds, or until smooth. You can add up to 1/4 cup more milk if you prefer to have the mixture thinner.

Nutrition (per serving): 125 calories, 5 g fat, 3 g protein, 25 g carbs (2 g fiber), 11 g sugars

4. Workout Recovery Smoothie

“The ingredients in this cherry-vanilla smoothie can help you feel your best after a tough workout,” says Largeman-Roth. “Cherry juice has been shown to relieve post-exercise pain in athletes, while pomegranate juice can help accelerate muscle recovery.”


¾ cup ice
¼ cup fresh or frozen pitted tart cherries
¼ cup pomegranate juice
1 scoop vanilla protein powder
1 tbsp chopped walnuts
1 small cooked, peeled beet (or raw beet, scrubbed and chopped)

This article is an excerpt from by Pierre Diderot | May, 2022 | Medium