Six Healthy Smoothies for Improved Recovery and Muscle Growth

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.

delicious smoothie

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.

Having full control over what goes into your smoothie is not only cost-effective but also the healthier option. It means unnecessary sweeteners can be skipped and recipes can follow personal taste whilst still being healthy.

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.

smoothie recipesSource: Stevie D Photography


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.

Smoothie blenderSource: Vitamix

They’re a brilliant recovery food for a good reason: bananas contain potassium, which your body needs to regulate fluids and prevent muscle cramps and spasms. Potassium is also sweated out during training, and it’s important to replenish it afterwards.

Beetroot is rich in nitric oxide, a key molecule that lowers blood pressure and improves cardiovascular health, boosting your exercise performance. Raspberries are high in nutrients and an excellent source of vitamin C.

To add sweetness to this smoothie, get a couple of dates in. This fruit has an excellent nutrition profile and many health benefits such as improved digestion and reduced risk of disease.

Red SmoothieSource: Vitamix

Top this smoothie with milk – rich in calcium, protein and healthy fats – or, if you’d rather avoid dairy, plant-based milks like almond, soy or oat milk.

The Venturist V1200 blender lets you personalize each smoothie to your specific taste and needs.

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