3:1 Post-Workout Recovery Smoothie

Smoothies are a great option for quick snacks, part of a meal, or post-workout recovery!

Some evidence supports the 3:1 carbohydrate-to-protein ratio as an ideal balance of nutrients to optimize recovery after a workout or training session. Ultimately, total grams do matter as well, and evidence suggests that 15-30g of protein meets most people's needs for immediate post-workout recovery. Using this math, 45-90g of carbohydrates would create an ideal 3:1 ratio.

Carbohydrates are needed to replenish muscle glycogen and re-energize before the next training session. Protein is needed to repair and rebuild muscle fibers that have been damaged.

The best time to recover after a workout? Immediately!

Whether you use food to recover 5 minutes after finishing your workout or 45 minutes, the goal is to provide nutrients for your body within an hour, and ideally, the sooner, the better! This is why many people opt for post-workout smoothies or beverages; they are quick to make and consume! Bonus: They re-hydrate you as well!

Below is a very simple 3:1 Post Workout Recovery Smoothie with 60g carbohdyrate and 20g protein making ideal for recovery. Feel free to switch the flavors with different fruits or use alternative milks.

3:1 POST WORKOUT RECOVERY SMOOTHIE RECIPE

Download recipe here: