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Post-workoutShake★ Free preview

Green Recovery Shake

Spinach, banana, whey isolate, almond milk, chia seeds, and a splash of tart cherry juice. Fast recovery in a glass.

Tall glass of green recovery smoothie topped with chia seeds
Servings
1
Total time
3 min
Protein
34g
Carbs
38g
Fats
8g
Kcal
360

Ingredients

  • •1 scoop whey isolate
  • •1 cup unsweetened almond milk
  • •1 handful baby spinach
  • •1 banana
  • •1 tbsp chia seeds
  • •2 oz tart cherry juice

Method

  1. 1Blend everything until smooth. Drink within 45 min post-training.

Cooking notes

  • ✳Freeze the banana in chunks the night before for a thicker, colder shake.
  • ✳Add liquid first, then powder, then solids — protects your blender's motor.
  • ✳Chia thickens on standing — drink within 10 minutes or add extra almond milk.

Ingredient substitutions

Swap freely — the macro profile stays close as long as you match protein and portion size.

  • Instead of
    Whey isolate
    Try
    • →Vegan pea/rice blend
    • →Egg white protein
    • →Casein (slower)
  • Instead of
    Almond milk
    Try
    • →Oat milk
    • →Coconut milk (light)
    • →Cold water
  • Instead of
    Tart cherry juice
    Try
    • →Pomegranate juice
    • →Beet juice
    • →Frozen cherries

Why this meal

  • Tart cherry juice reduces muscle soreness
  • Whey isolate absorbs fast for muscle protein synthesis
  • Chia adds fiber and omega-3s

Sources

Nutrition information is provided for general educational purposes and is not individualized medical or dietary advice. Estimated calories, macros and nutrient values may vary according to ingredients, brands, preparation methods and serving size. Talk to a qualified clinician before changing your diet if you have a medical condition.

  1. 1FoodData Central — reference nutrient composition for foods and ingredientsU.S. Department of Agriculture
  2. 2Morton et al. (2018) — Protein supplementation and resistance-training gains, meta-analysisBritish Journal of Sports Medicine
  3. 3Omega-3 Fatty Acids — Fact Sheet for Health ProfessionalsNIH Office of Dietary Supplements
  4. 4Dietary Guidelines for Americans, 2020–2025USDA / U.S. Department of Health and Human Services
  5. 5Thomas, Erdman & Burke (2016) — Nutrition and Athletic Performance, joint position statementACSM / Academy of Nutrition and Dietetics / Dietitians of Canada