Ally Gallop

Why a Post-Exercise Smoothie Works

Whether it’s exercising in the heat or a high-intensity workout, my stomach doesn’t feel too great after exercising. So rather than avoiding foods and drinks completely, I still prioritize recovery nutrition with a nutrient-rich smoothie.

Why? Because providing my muscles with the nutrients and my body with the fluid they need to recover is critical.

Green Smoothie
Mason jars provide an airtight seal for when I’m taking my smoothie with me.

My Go-To Green Smoothie


  • 1-2 handfuls of spinach
  • Medium banana (frozen bananas improve the smoothie’s texture)
  • ½ cup milk
  • ¼ cup cottage cheese or plain yogurt
  • 5 ice cubes
  • 1 tbsp. chia seeds
  • 1 tbsp. natural peanut butter
  • Squeeze of honey or maple syrup
  • Dash of cinnamon

For a thicker texture, I sometimes add ½ cup frozen cauliflower. Sounds weird, but it’s delicious.

  1. Toss all ingredients into a blender.
  2. Blend until the ice breaks up and the smoothie’s consistency is smooth.
  3. Pour into a large mason jar.
  4. Refrigerate until ready to drink.

Calories: 386 calories
Total fat: 13.9 grams (76% unsaturated fats)
Carbohydrates: 50 grams
Protein: 19.6 grams
Updated May 22, 2017