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    Home » Drinks » 4 Smoothies As Workout Snacks

    4 Smoothies As Workout Snacks

    Apr 17, 2018 · Updated: Apr 24, 2022 by Dee Dine · Affliate links disclosure.

    Jump to Recipe

    Four healthy dairy-free post-smoothies as workout snacks that are easy to make ahead and will boost your workout recovery.
    4 Best Post-Workout Smoothies (Make-ahead In Ice Cube Trays)

    4 Smoothies as Workout Snacks

    Behold my dairy-free and vegan post-workout Smoothies! Not just one, but four!

    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!

    Table of Contents For this Post
    • 4 Smoothies as Workout Snacks
    • Are Smoothies Good for a Workout Snack?
    • The Best Time to Drink a Smoothie as a Workout Snack?
    • Ingredients in 4 Smoothies as Workout Snacks
    • Strawberry Coconut Lemon Water
    • Kale Spirulina Smoothie
    • Pineapple Ginger Smoothie
    • Acai Cherry Smoothie
    • How These Smoothies Help Recovery
    • These Smoothies as Workout Snacks Are Easy to Make Ahead
    • Make Ahead Smoothies in Ice Cube Trays
    • I Wrote A 4-ingredient Smoothie Cookbook
    • Other Superfoods to Add to Smoothies
    • 4 Smoothies as Workout Snacks

    Are Smoothies Good for a Workout Snack?

    The best pre- and post-workout smoothies are high in protein, vitamin C, essential minerals and a few carbs. The goal is to support cardiac operations, as well as muscle growth and recovery, and even appetite control. Healthy fats are important to keep blood sugars in control and to satiate your appetite.

    The Best Time to Drink a Smoothie as a Workout Snack?

    It's best to eat your post-workout smoothie within an hour after your workout in order to rebuild your glycogen and support your muscle repair.

    Ingredients in 4 Smoothies as Workout Snacks

    The ingredients are easy to find and the combinations are based on science and how to best help you replenish nutrients and repair muscles after a workout:

    Strawberry Coconut Lemon Water

    frozen strawberries
    dairy-free yogurt
    coconut water
    lemon juice

    Post-workout Smoothie Benefit: Strawberries contribute vitamin c which help repair muscles and coconut water increases oxygen in your blood stream and supports blood sugar levels.

    Kale Spirulina Smoothie

    kale
    pear
    dairy free milk
    spirulina powder

    Post-workout Smoothie Benefit: Kale provides essential nutrients, pear boosts glycogen stores needed to repair muscles and boost energy. Spirulina is the highest quality protein on the planet.[source]

    Pineapple Ginger Smoothie

    pineapple
    zucchini
    ginger root
    dairy free yogurt

    Post-workout Smoothie Benefit: Pineapple is packed with nutrients, antioxidants to help support body repair, including a substance called bromelain which reduces swelling. Zucchini restore nutrients used up during your workout, and ginger root boosts immunity and fights free-radical formation that workouts can trigger.

    Acai Cherry Smoothie

    frozen cherries
    dairy-free yogurt
    cacao powder or quality chocolate
    acai powder

    Post-workout Smoothie Benefit: Rich in protein and healthy fats, acai is a superfood when it comes to helping your body rebuild muscles and restore energy after a workout. Cherries provide melatonin which will support your brain and provide a calm as your body recovers. Chocolate provide energy and restores lost magnesium.

    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 1 hour of a strenuous workout.

    These Smoothies as Workout Snacks Are Easy to Make Ahead

    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😂)

    I Wrote A 4-ingredient Smoothie Cookbook

    Recipes are color coded to support healthy areas such as sleep, beauty, stress, mood and more. Click the cover below to learn more.
    cover for my 4-ingredient smoothie book

    Other Superfoods to Add to Smoothies

    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
    • Wheatgrass
    • Almonds
    • Matcha

    Another post-workout recipe you might enjoy is my blender Ginger shot, no juicer necessary!

    Want to share this recipe to Pinterest? Use this image!

    4 Best Post-Workout Smoothies (Make-ahead In Ice Cube Trays)
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    4 Best Post-Workout Smoothies (Make-ahead In Ice Cube Trays)

    4 Smoothies as Workout Snacks

    Created by Dee Dine
    These smoothies as workout snacks supply you with the minerals and vitamins needed to recovery from a workout. Make ahead and toss cubes in blender for a fast smoothie when  you need it!
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 5 mins
    Total Time 20 mins
    Cuisine vegan, dairy-free, gluten-free
    Servings 8

    Ingredients
     

    Strawberry Coconut Lemon Water

    • 1 cup frozen strawberries
    • 1 cup dairy free yogurt
    • ½ cup coconut water
    • 3 tbsp lemon juice

    Kale Spirulina Smoothie

    • 1 cup kale
    • 2 pears
    • 1 cup dairy free milk
    • 1 tbsp spirulina powder

    Pineapple Ginger Smoothie

    • 1 cup pineapple
    • 1 zucchini, raw, not peeled
    • 1 tsp crushed ginger root (peel the ginger, roughly chop. You can use a garlic press to crush and yield pulp.)
    • ½ cup dairy free yogurt

    Acai Cherry Smoothie

    • 1 cup frozen cherries
    • ½ cup dairy free yogurt
    • 3 tbsp cacao powder + 2 tbsp maple syrup or quality chocolate chips and no maple syrup
    • 1 tbsp acai powder (I use this brand)

    Equipment

    • Ice Cube Trays (You can buy the ice cube tray here!)

    Instructions
     

    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 ½ cup of the water used in the recipe (either water or coconut water). And blend until smooth.

    Nutrition

    Calories: 43kcalCarbohydrates: 9gProtein: 1gFat: 1gSaturated Fat: 1gSodium: 37mgPotassium: 170mgFiber: 2gSugar: 5gVitamin A: 850IUVitamin C: 23.8mgCalcium: 24mgIron: 0.3mg
    Keyword 4 smoothie flavors, ice cube smoothies, workout recovery smoothies, workout smoothie
    Leave a ReviewLet us know what you think of my recipe!
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    About the Author

    Dee Dine is founder of Green Smoothie Gourmet, a plant based recipe blog, and author of two recent cookbooks, Crazy Healthy with 4 Ingredients and the immunity-boosting smoothie /juice/wellness shot book, 4-Ingredient Smoothies + Juices . On this blog you'll find incredibly healthy easy recipes with hidden veggies for anyone wanting to eat healthier, regardless of diet. Dee has graduate degrees in sciences and journalism, is editor at The Feedfeed and a nutritional expert at WikiHow. More about Dee Dine here.

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    Reader Interactions

    Comments

    1. Chris

      January 24, 2019 at 10:40 am

      Very impressed!!! I'm working on Making EVERYONE healthier and getting off the crazy fast food... Thanks for showing others how easy and valuable these ideas are!!!! You Rock

      Reply
      • Dee Dine | Green Smoothie Gourmet

        January 28, 2019 at 1:23 pm

        Well thank you so very much! I love your enthusiasm. Yes, freezing smoothies in ice cubes is so very helpful! Take care, Dee xx

        Reply

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    picture of dee dine.I'm Dee, and I make healthy dessert recipes that often include hidden veggies. All are vegan, gluten-free, dairy-free and egg-free. Visit me on Instagram where I always post new recipes first!

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