Six Healthy Smoothies for Improved Recovery and Muscle Growth


Good nutrition is essential for any athlete to have, regardless of what level you train at or what goals you have.

Home-made smoothies are a great way to get a lot of nutrients at once because you’re blending more whole foods than you would normally eat in one sitting. These healthy drinks come in all flavours and nutritional values, and are usually packed with protein, carbs and fibre, meaning increased energy for athletes.

Blended foods are faster to digest because the structure of the food is already broken down, which means nutrients reach your bloodstream faster. Taking a protein-rich smoothie can be especially beneficial right after training, when muscles repair and rebuild, a process known as anabolic window.

However, it’s important to note that the gains you’ll see from consuming protein right after workout as opposed to a couple of hours afterwards are on the same scale.

Putting a blender into good use will ensure your smoothies have the optimal balance of nutrients and provide you with exactly what you need according to your training and fitness level.

Try these six healthy smoothies to aid your recovery and muscle growth.


This breakfast smoothie is a nutritious way to start the day or drink post-workout. Bananas are a great source of easy-to-digest sugar and natural electrolytes and are the non-processed alternative to bars or gels, which serve the same purpose.

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