The ultimate post-training recovery smoothie

 

One of the most overlooked aspects of training is recovery. Without proper recovery, your body can respond poorly to future training, make less progress in a given training session, and break down with injuries. A combination of good sleep, a clean diet, and active recovery are best, but one easy way to boost your recovery involves what you consume immediately after training. 

This is why I wanted to share with you a quick, simple recovery smoothie. When consumed within 30 minutes of training, it will increase your recovery and decrease soreness. Check out the recipe below!

Post-training recovery smoothie

8-9 frozen strawberries

1/2- to 3/4 cup plain unsweetened kefir (or dairy-free kefir)

1/2  to  3/4 cup 2% milk (or almond milk, oat milk, etc.)

5 grams (2 teaspoons) creatine monohydrate powder

1/8-1/4 teaspoon branch chain amino acids (BCAAs)

1/4 teaspoon L-Glutamine

(Optional) 1 small scoop of vanilla protein powder

Combine all ingredients and blend until smooth. Be sure to drink within a half hour of completing your workout. Also be sure to follow up with a high protein meal within two hours. For our vegetarian and vegan friends, you can go with dairy free kefir and a milk alternative, as well as use a plant-based protein powder. 

Creatine, L-glutamine, and BCAAs can be bought in bulk very cheap. I recommend a company called Bulk Supplements, they’re high quality and extremely affordable. 

Pick up their creatine HERE

Pick up their branch chain amino acids HERE

Pick up their L-Glutamine HERE

** Many people prefer to take branch chain amino acids pre-workout. I include them in this smoothie simply because it is easier for me to get everything I need into one smoothie rather than taking multiple supplements at multiple times before and after the workout).

***Always consult your physician before taking any supplement to be sure they’re right for you. This post should not be construed as medical advice.

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