A post-workout smoothie is the perfect addition to your body after you've worked up a sweat in the gym. Provided you ensure that you add enough proteins to your smoothie when it comes to the recovery of your muscles. During a heavy workout you burn a lot of calories and build muscle. There's a good chance you'll be bursting with muscle pain the next day. To prevent enormous muscle pain and to get your fluid balance back in order, a smoothie after exercise is the perfect choice.
Smoothie after exercise: what do you need?
The muscle pain you experience the next day are small muscle tears due to training. These tears are necessary for your muscles to grow. When recovering, your body 'fills' the tiny tears, causing the muscle to become slightly larger. To support the recovery of muscle tears as much as possible, it is important that you drink your smoothie with proteins after the workout (at least within the hour). This is when the absorption of proteins is greatest. Because your muscles are made up of proteins, your body needs them extra now!
At least 20 grams of protein is the recommended amount when it comes to a speedy recovery. It is not the case that you can always prevent muscle pain with a smoothie after exercise, but it certainly helps. This way you bring the nutrients in your body back into balance.
Different types of proteins in your smoothie
You can add proteins to your smoothie in different ways, such as directly from food, via supplements or (vegetable) protein powder. Chia seeds are also a product with a lot of proteins. It contains no less than 17 grams of proteins per 100 grams.
Did you know that plant-based protein powder is now available in all types and flavors? From strawberry to chocolate and from apple cinnamon to coffee. The only pity is that these often have a typical 'egg white taste'. A stale aftertaste with a grainy structure that many people experience as very unpleasant.
Calculate proteins
It can be difficult to calculate how much protein is in your meal. Foods such as chickpeas, nuts and seeds also contain protein. By weighing your food, you can calculate how much protein is in your portion. A nutrition tracker app can also help you with this.
Also remember that not all proteins are a 'complete' protein. Because proteins occur in many forms in the body, different proteins can be identified. These proteins all have their own composition. To meet your protein needs, you need all kinds of different types of protein for the most optimal recovery after exercise.
Smoothie recipes for after exercise
Do you need inspiration for good and healthy smoothie recipes for after exercise?
Below you will find two smoothies that will help you get your proteins in a tasty way when you return from your intensive sports session. The advantage of smoothies is that you can vary endlessly.
Fruity smoothie with protein
And, do you fancy a quick smoothie without too much fuss?
- A ripe banana
- Beautiful green kiwi
- Thick slice of pineapple
- 20 grams of protein powder
You can of course vary the types of fruit with what you have at home. In the summer it is wonderful to mix two ice cubes.
Creamy, green smoothie with protein
Want to get your dose of vegetables straight away with a smoothie? Then you provide the delicious addition of spinach and avocado.
- Half avocado
- Large handfuls of spinach
- 1 banana
- Frozen red fruit
- 250 ml plant-based yoghurt (coconut is delicious!)
Pay attention to the vegetable base you get, how much protein does it contain? Try to get about 10 grams per 100 grams of product (with the addition of proteins if necessary). That gives you a big smoothie to drink, but your muscle pain is less intense the next day.
20 grams of protein in every smoothie
Don't have time to get all the ingredients yourself? Or no idea how to incorporate enough vegan protein into it? All our Sjakes contain at least 20 grams of (vegetable) protein. Without a stale aftertaste and with a delicious texture. Curious about the different flavors? View our Sjakes here that are suitable as a supplement after a tough workout.