Four healthy dairy-free smoothies that are easy to make ahead and will boost your workout recovery as well as make you smile.
4 Best Post-Workout Smoothies (Make-ahead In Ice Cube Trays)
I’m not sure if my workouts are more strenuous or if I am just getting older😀, but I am finding a recovery post-workout smoothie to be a necessity these days, so I thought I’d share my favorite four recipes!
How These Smoothies Help Recovery
In addition to the obvious nutrition provided, all these smoothies are specifically great at providing anti-inflammatory support to help those muscles recover, combat free-radical formation triggered by strenuous workouts, and to restore water, potassium, magnesium, electrolytes, and minerals lost while sweating.
You probably already know that a post workout snack or meal is important.
In case you need convincing, the Mayo Clinic recommends eating a replenishing snack or meal within 2 hours of a strenuous workout.
These Smoothies Are Easy to Make
As my current mantra is recipes with few ingredients, these four smoothies also have few ingredients. And I make them ahead, usually on the weekend since I work full-time, and stuff them into ice cube trays, ready to blend super quick as soon as my workout is complete!
Make Ahead Smoothies in Ice Cube Trays
But these recipes are not all this post is about. I have an additional super fun share for you regarding smoothie-cubing meal prep. I found a new favorite make-ahead-smoothie ice cube tray!
It’s a new favorite because the cubes are actually domes that are quite small and easy for any blender to handle, and smoothie mixtures pop out quite easily! Popping them out is actually the most fun I’ve had this week! (You can see I live a very exciting life😂)
Let’s Breakdown Each Recipe
Okay, back to the recipes. I want to note that one of my favorite recipes here is the first one, using strawberries.
I sometimes think the extraordinary nutritional value of the strawberry is overlooked just because the berry is such a fixture in breakfast and dessert recipes. Strawberries are magical packages, full of fiber, protein, vitamin C, vitamin A, folate, potassium and low in sugar.
Perfect to help support the body trying to recover after a strenuous workout. My strawberry recipe, and in fact all of the smoothie recipes, are perfect as base recipes, to be customized as your mood takes you.
Recently, for instance, I adjusted the strawberry recipe by swapping the water for plant milk for extra protein and pitaya (dragonfruit) for added antioxidants, omega-3s and other nutrients. I also provide a list of optional superfood additions at the end for you to consider.
By the way, as wonderful as strawberries are, only buy them organic – they are often at the top of the EWG.com’s dirty list for veggies and fruits that absorb pesticides so must be purchased organic. (Spinach is often up there too)
I hope you enjoy my smoothie recipes, and that they support your workout recovery!
If you want your final smoothie to be thicker, try adding a zucchini, cauliflower, or even a handful of rolled oats
And you can boost your smoothie further with additional superfoods, here are a few to consider:
- Coconut oil
- Goji Berries
- Flax seeds
- Camu Camu
Another detox recipe you might enjoy is my Blender Lemon Ginger shot, no juicer necessary!
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4 Best Recovery Post-Workout Smoothies (Make-ahead In Ice Cube Trays)
Strawberry Coconut Lemon Water
- 1 cup frozen strawberries
- 1/2 cup coconut water
- 3 tbsp lemon juice
Pineapple Ginger Smoothie
- 1 cup pineapple
- 1 small banana
- 1/2 tsp crushed ginger root (I peel the ginger, and use a garlic press to crush the root)
- 1/2 cup water
- Ice Cube Trays - I like this tray best because the smoothie cubes are small and easy to blend, and it is super easy to use one finger to pop out each cube. Each tray holds 1 cup worth of smoothie. (You can buy the ice cube tray here!)
To create the meal-prep cubes
- Blend ingredients for each smoothie until smooth, pour into ice trays and freeze at least 4 hours. Each tray holds about 1 cup of smoothie. Pop bricks out and store in an air-tight container in the freezer to blend up for future smoothies.
To make a smoothie
- Add the cubes to your blender (1 tray equals one cup), add another 1/2 cup of the water used in the recipe (either water or coconut water). And blend until smooth.
Dee Dine is founder of Green Smoothie Gourmet, a plant based recipe blog, and author of the recent cookbook, Crazy Healthy with 4 Ingredients . On this blog you’ll find incredibly easy recipes with hidden veggies for anyone wanting to eat healthier, regardless of diet. Dee has graduate degrees in sciences and journalism. More about Dee Dine here.