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Citrus Post-Workout Recovery Superfood Smoothie

After a workout, the last thing I want to do is eat a meal or energy bar. Yet, studies show proper nutrient timing after a workout can help reduce inflammation, build muscle, and speed recovery. Smoothies have always been my go-to for easy nutrition after exercise. This simple and delicious green smoothie is packed with evidence-based ingredients to provide the nutrition support needed after an intense workout. Enjoy!

Download The Recipe Here:

Citrus Post-Recovery Superfood Smoothie
Download PDF • 1.35MB

About the Ingredients:

· Pineapples may reduce the time it takes to recover from surgery or exercise. This is largely due to the anti-inflammatory properties of bromelain. Proteases like bromelain are believed to speed up the recovery of damage caused by strenuous exercise by reducing inflammation around the damaged muscle tissue

· Spinach one gram per kilo has alleviating effects on known markers of oxidative stress and muscle damage. Spinach is a great source of nutrients that reduce inflammation and may make it faster for your body to recover. In addition to Vitamin E, the greens are a great source of anti-inflammatory compounds, B vitamins, and omega-3 fatty acids.

· Protein intake greater than the recommended dietary allowance (RDA) which is 0.36 grams/pound of bodyweight per day (0.8 gram/kilogram/day) have been shown to help those performing resistance-training exercises maintain protein balance, build muscle mass, and improve body composition, Although daily protein requirements vary among individuals, consuming 15–25 g of protein within 1 hour after exercise can maximize the muscle rebuilding and repair process.

· Chia seeds and flaxseeds help are exceptionally high in fiber and omega-3 fatty acids. Studies have shown that omega-3 fatty acids, particularly the long chain variety EPA and DHA, may reduce inflammation, swelling and stiffness in the muscles and assist healing after intense workouts

· Powdered Ginger was found to be a clinically effective pain-reducing agent. Ginger has also been associated with relieving the day-to-day progression of muscle pain that comes with a high-load exercise protocol when used as a daily supplement.


· 1 cup water

· 1 peeled medium-sized orange or 2 clementines

· 1 cup of frozen pineapple

· 2 cups frozen spinach

· 20 gram vegan vanilla protein

· 1 Tbsp Chia Seeds

· 1 Tbsp Ground Flaxseed

· 1 tsp Powdered Ginger

· 1/4 tsp ground turmeric


1. Add water, spinach, orange & pineapple to blender. Blend together until smoothie & creamy.

2. Add chia seeds, flaxseeds, ginger, turmeric and protein to blender. Blend until even distribution.

3. Pour into glass and serve immediately or store in fridge with lid until ready to drink.

4. Tips: Want to have a creamier smoothie or feel fuller for longer? Add a 1/2 cup frozen avocado.

Download The Recipe Here:

Citrus Post-Recovery Superfood Smoothie
Download PDF • 1.35MB

Scientific References:

· Buford TW, Cooke MB, Redd LL, Hudson GM, Shelmadine BD, Willoughby DS. Protease supplementation improves muscle function after eccentric exercise. Med Sci Sports Exerc. 2009 Oct;41(10):1908-14. doi: 10.1249/MSS.0b013e3181a518f0. PMID: 19727022.

· Walker JA, Cerny FJ, Cotter JR, Burton HW. Attenuation of contraction-induced skeletal muscle injury by bromelain. Med Sci Sports Exerc. 1992 Jan;24(1):20-5. PMID: 1548991.

· Shing CM, Chong S, Driller MW, Fell JW. Acute protease supplementation effects on muscle damage and recovery across consecutive days of cycle racing. Eur J Sport Sci. 2016;16(2):206-12. doi: 10.1080/17461391.2014.1001878. Epub 2015 Jan 21. PMID: 25604346.

· Bohlooli S, Barmaki S, Khoshkhahesh F, Nakhostin-roohi B. The effect of spinach supplementation on exercise-induced oxidative stress. J Sports Med Phys Fitness. 2015;55(6):609-14.

· Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, Antonio J. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16. doi: 10.1186/s12970-017-0174-y.

· Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018 Sep 11;5:83. doi: 10.3389/fnut.2018.00083.

· Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7

· Rosenbloom, Christine PhD, RD, CSSD Food and Fluid Guidelines Before, During, and After Exercise, Nutrition Today: March/April 2012 - Volume 47 - Issue 2 - p 63-69

· Jouris KB, McDaniel JL, Weiss EP. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise. J Sports Sci Med. 2011 Sep 1;10(3):432-8. PMID: 24150614; PMCID: PMC3737804.

· Black KE, Witard OC, Baker D, Healey P, Lewis V, Tavares F, Christensen S, Pease T, Smith B. Adding omega-3 fatty acids to a protein-based supplement during pre-season training results in reduced muscle soreness and the better maintenance of explosive power in professional Rugby Union players. Eur J Sport Sci. 2018 Nov;18(10):1357-1367. doi: 10.1080/17461391.2018.1491626. Epub 2018 Jul 9. PMID: 29985775.

· Wilson PB. Ginger (Zingiber officinale) as an Analgesic and Ergogenic Aid in Sport: A Systemic Review. J Strength Cond Res. 2015;29(10):2980-95.

· Black CD, O'Connor PJ. Acute effects of dietary ginger on muscle pain induced by eccentric exercise. Phytother Res. 2010 Nov;24(11):1620-6. doi: 10.1002/ptr.3148. PMID: 21031618.

· Jolad SD, Lantz RC, Chen GJ, Bates RB, Timmermann BN. Commercially processed dry ginger (Zingiber officinale): composition and effects on LPS-stimulated PGE2 production. Phytochemistry. 2005 Jul;66(13):1614-35. doi: 10.1016/j.phytochem.2005.05.007. PMID: 15996695

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