5 Post Workout Smoothies for Building Muscle

When you work out to build up muscle, the process can be long and tedious. You may feel like giving up some days, especially when it comes to calorie counting. Meal prepping might be confusing, leaving you feeling frustrated and ready to throw in the towel.

It does not have to be so difficult ! Post-workout smoothies give you the boost you need using only a  few ingredients to deliver a big payoff. You can even prepare the ingredients beforehand and freeze them. It’s like meal prepping but without all the stress.

Today, we are going to give you some fabulous muscle-building smoothie recipes that will change your post-workout routine for the better. Let’s get started!

5 Healthy Post Workout Protein Smoothies

1.  Protein Rich Peanut Butter and Banana Smoothie

Ingredients

• 1 banana, sliced (105 cal.)
• 1 scoop of your choice of protein powder (varies by choice but avg. 100 cal.)
• 1-2 tbsp. of unsweetened peanut butter (94-188 cal.)
• 1 cup of almond milk (30-60 cal.)
• 1-2 tbsp. of hemp seeds (55-110 cal.)
• ¼ tsp. of cinnamon (2 cal.)
• Add ice cubes as needed

  Total calories: 386-565

Total est. grams of protein: 35.32

Benefits

When it comes post workout smoothies, there is a multitude of benefits that you will reap with this recipe! Each ingredient has a specific purpose to help you on your journey to building muscle.

• Banana: a source of healthy carbs, restores damaged muscles, replenishes potassium, and helps with muscle cramping
• Protein powder: protein source for energy
• Peanut butter: excellent source of protein, healthy fats, and fiber
• Almond milk: rich in vitamins and minerals, unsweetened versions do not raise blood pressure
• Hemp seeds: healthy fats/fatty acids and minerals like zinc, iron, magnesium, and calcium
• Cinnamon: anti-inflammatory properties, adds more flavor and sweetness to the smoothie without being unhealthy

2. Peaches and Cream Smoothie

Ingredients

• 2 cups of peaches, peeled and sliced (122 cal.)
• ½ cup of orange juice (56 cal.)
• ¼ cup of fat-free Greek yogurt (35 cal.)
• 2 scoops of protein powder (recommended: egg white or vanilla whey) (avg. 100 cal.)
• Add ice cubes as needed

Total calories: 313-430

Total est. grams of protein: 52

Benefits

While the ingredients list is rather short for this recipe, you can bet that you are still getting all of the nutrients you need to keep you strong and feeling “peachy keen” (and hey, a short ingredient list means less time spent prepping!)

• Peaches: rich in antioxidants to protect against disease and aging, full of vitamins and minerals
• Orange juice: high in vitamin C (boosts the immune system and aids the healing of wounds), anti-inflammatory properties
• Greek yogurt: boosts metabolism, builds muscle mass, lowers blood pressure, good source of protein
• Protein powder: protein to help build muscle and keep you energized

3. Ginger and Papaya Smoothie

Ingredients

• 1- 1½ cups of papaya, cubed/sliced (62/93 cal.)
• ½ cup of fat-free Greek yogurt (70 cal.)
• 2 tbsp. of peeled ginger, finely chopped (12 cal.)
• Lemon juice (½ lemon) (est. 10 cal.)
• 1 tsp. of agave nectar (63 cal.) or honey (64 cal.), depending on preference
• Add ice cubes as needed

Total calories: 217-249

Total est. grams of protein: 12.7

Benefits

While this smoothie may not be the highest in protein, it still helps and focuses on healing those muscles quickly for less pain and more gains!

• Papaya: protects against arthritis to keep your joints moving, helps with weight loss by aiding the process of gaining weight in muscle instead of fat
• Greek yogurt: builds muscle mass, speeds up metabolism, plenty of protein
• Ginger: anti-inflammatory properties, eases muscle aches and pains
• Lemon juice: high in nutrients, strengthens bones, can ease muscle cramps
• Agave nectar/honey: adds sweetness to the smoothie to make it taste better (You can forego this ingredient, but it can’t hurt to add it!)

4. Chocolate Coconut Crusher Smoothie

Ingredients

• 2 scoops of chocolate protein powder (240 cal.)
• ¼ cup of shredded coconut flakes (71 cal.)
• 2 tbsp. of almond butter (196 cal.)
• 1 cup of unsweetened almond milk (30-60 cal.)
• 2 tbsp. of dark chocolate chips/chunks (140 cal.)
• Add ice cubes as needed

Total calories: 677-707

Total est. grams of protein: 61

Benefits

If you absolutely love candy bars but can’t eat them because of all the processed junk, this smoothie is for you! Many say that its flavor is akin to an Almond Joy. This is packed with protein for even the most hardcore bodybuilders.

• Protein powder: main source of your protein and energy
• Shredded coconut: rich in manganese and copper, good fats for energy, lots of fiber
• Almond butter: healthy fats, high in vitamin E, calcium for strong bones, high in iron, healthy amount of fiber
• Almond milk: low calories with lots of vitamins and minerals to keep you strong, healthy, and energized
• Dark chocolate: lots of antioxidants, improves blood flow, source of good fats (though it is only healthy in moderation; don’t go making this smoothie for every workout!)

5. Simply Strawberry Smoothie

Ingredients

• 2 scoops of vanilla protein powder (est. 120 cal.)
• ½ cup of Greek yogurt (140 cal.)
• ½-1 cup of strawberries (49/98 cal.)
• 2 tbsp. of flaxseed oil (240 cal.)
• 8 oz. of water (0 cal.)
• Add ice cubes as needed

Total calories: 549-598

Total est. grams of protein: 10.8

Benefits

This smoothie may have one simple flavor, but it gives you a lot of nutrients that your body so desperately craves after a workout.

• Protein powder: main source of protein and energy for muscle mass
• Greek yogurt: good fats, builds muscle mass, high in protein
• Strawberries: excellent source of antioxidants and vitamin C
• Flaxseed oil: reduces inflammation, adds good fatty acids to your body

Smoothie Tips

There are a few vital things to remember about making smoothies that will help you along your journey of building muscle no matter how you want to get there. These are:

• Any liquid can be replaced with water if you are trying to cut down on calories.
• The protein powder you use is entirely your choice, but it will affect the number of calories, protein, and carbs that you are taking in.
• If you want to add more calories to your post workout smoothie, replace fat-free Greek yogurt with the full-fat version.
• If you need a blender, check out our smoothie blender post or guide to protein shake blenders for popular models.