Post-Workout Smoothie Without Protein Powder

smoothie, post workout smoothie

After a serious workout, your body will be starving for nutrients, so here’s a recipe for a healthy post-workout smoothie that doesn’t include protein powder. Please keep in mind that we don’t have anything against protein powders, especially if you choose to buy unflavored ones.

During low intensity exercise muscles will burn mainly fat, while during high intensity exercise muscles will burn carbohydrates. In this process muscles will spare proteins from being burned as fuel, and because of microscopic muscle tears that happens, muscles require repair.

So in order to make the muscle repair process or protein synthesis faster you should fuel your body with protein, carbohydrates, and other nutrients. Our healthy post-workout smoothie will give you about 26 grams of protein which is more than you usually get in one serving of a protein powder shake.


  • Yogurt 200 grams (8.2 grams of protein and 12.8 grams of carbohydrates)
  • 0.4 ounce of almonds – 10 pieces (2.5 grams of protein and 2.37 grams of carbohydrates)
  • 50 grams of 100% Peanut butter (14.8 grams of protein and 5.5 grams of carbohydrates)
  • 1/2 Banana (13.5 grams of carbohydrates and 0.6 grams of protein)
  • Ice cubes

A banana has a glycemic index of 50 and a glycemic load of 13 which will, along with the carbohydrates, additionally boost your insulin during protein synthesis.

To prepare this smoothie, crush several ice cubes in a blender and add the other ingredients from the list. Use a Smoothie program on your blender or blend these ingredients for one minute.


A System Administrator holding several Microsoft and Citrix certificates, proud father of two beautiful girls, Calisthenics addict, author and founder of this site.

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