Shakes for recovery

muscle gain, nutrition, protein shake, recipe's, recovery -

Shakes for recovery

After a workout your muscles need to recover and there are a few ways people enhance the recovery process. One of these ways is by taking shakes or smoothies. For recovery you need rest and enough nutrients and one way of getting enough nutrients is by making smoothies or shakes containing these nutrients. So, if you’re looking for some good recipes for smoothies and shakes that are going to enhance your recovery then this is the article for you as we are sharing a few recipes.


Why shakes?

You may be asking yourself, why get nutrients through shakes when you can do it through food? Well, there are a few reasons you should implement shakes into your diet and one of them being that they are easy to make. Shakes and smoothies only require basic ingredients, but this depends on how adventurous you are willing to go. Also, the only real equipment that is needed is a blender to mix the ingredients together. Also, you can make them yourself, this may take some time out of your day but gives you a chance to personalise your shake to your specific taste and requirements.

Another benefit about shakes is that they are easy to have on the go and also quick to consume. So, if you have a busy schedule, you can pre prepare your shakes and take them with you, ready to have whenever you want. Also, they promote fruit and vegetable consumption as these are used in many shakes and if you feel like you need more then you just need to add some when making them. In some cases, they can also serve as a meal replacement. One disadvantage of smoothies and shakes is that sometimes they can be unhealthy, but this all depends on the ingredients.


Zucchi bread smoothie

Zucchini is also known as a courgette and is an ingredient that is fairly easy to come by as it can be found at your local store or supermarket. There are many benefits to including this vegetable in your diet and one is that its high in nutrients and minerals. It also has antioxidants making it great for recovery and helping to relieve muscle pain. Including this in a smoothie is great as it easy to prepare and for this smoothie the directions are just blend the ingredients together.


  • 1 frozen banana
  • ½ cup Zucchi (chopped, steamed and frozen)
  • 1 cup of baby spinach
  • 1 tablespoon chopped walnuts
  • ¼ tablespoon cinnamon
  • ¼ tablespoon ground ginger
  • ½ tablespoon orange zest
  • 1 cup of milk of your choice

As you may have already guessed the directions to prepare this shake is to put all the ingredients into a blender and blend until smooth. This shake may not seem like all that but it’s packed with the vitamins and nutrients your body needs to recover after a workout as the minerals in your body become replenished helping the muscle building and recovery process.


Strawberry banana shake

Strawberry and bananas taste great and are paced with minerals and nutrients your body needs. As they are so good why not mix them together in a shake?  As well as being a good source of vitamins, strawberries also increase the amount of good cholesterol in your body, which can help your heart health by reducing bad cholesterol and therefore reducing blood pressure and the risk of a heart attack or stroke. Also, like bananas they are rich in potassium which is essential for tissue regeneration and also helps muscle retractions and resting.


  • 1 Cup of milk
  • 6 oz of Greek yogurt
  • 1 scoop of vanilla protein powder
  • 8 fresh/frozen strawberries
  • 1 banana
  • 1 teaspoon of honey
  • 1 handful of ice

As you may have already guessed the preparation for this shake is the same as the previous, just blend the ingredients until smooth. Unlike the other shake this contains whey protein powder to boost your protein intake. It’s also packed with antioxidants that can help with the DOMS (delayed onset muscle soreness) you experience after a workout. The added protein will help the recovery process as your muscles are made up of proteins and these need to be present when your muscles repair after a workout.


Almond, oat and banana shake

Oats are a very universal food and can be eaten practically anywhere. Although to some they may seem boring, oats are very healthy and contain a lot of nutrients we need.  Also, oats are quite high in carbs and protein meaning they can keep you full and supply your body with energy when its needed.  Oats are also packed with antioxidants that can help to relieve pain and also help your muscles flush out waste they have produced in the exercise and recovery process.


  • 1 cup of chilled milk
  • 1 cut and frozen banana
  • 3 tablespoons of rolled oats
  • 3 raw almonds


Like any other shake the ingredients just need to be blended together to get a delicious and filling shake that going to aid your recovery. If you want to increase the protein in the smoothie then feel free to add a scoop of your favourite whey protein to increase the macros and also the flavour. This shake can also be personalised so if you require any extra flavouring like vanilla or syrup. Almonds also contain healthy fats ad minerals that your body needs to stay healthy which is also going to aid the recovery process.


Peanut butter and jam chocolate shake

A peanut butter and jelly sandwich is a popular choice in America for a quick snack. Well, it may come to a delight to know that you can have a recovery shake inspired on this favourite. Peanut butter is known for being dense in nutrients. Its high in protein which is good for recovery as your muscles need the amino acids. Its also a good source of fat and antioxidants which are also going to help the recovery process. Also, peanut butter is fairly cheap and has a long shelf life making it an ideal food.


  • 1 cup of milk
  • 6 oz of Greek yogurt
  • 2 tablespoons of peanut butter
  • 2 tablespoons of strawberry jam
  • 1 banana
  • 1 scoop of chocolate whey protein

As well as having the protein from the peanut butter this shake also has added whey protein. This heavily increases the protein in this shake and makes it good for recovery. Also, the strawberry jam (jelly) and peanut butter is high in vitamins which also help the body to recover as these vitamins are vital for the protein synthesis process and the process your muscles use to flush out waste and supply cells with energy.


spinach smoothie

Leafy greens have always been good for the body. They are natural and are rich in vitamins and minerals. Studies have been conducted that conclude athletes who ate leafy greens like spinach regularly have higher limb strength then those who don’t. As well as being good for your muscles and strength, leafy greens are also good for cardiovascular health and cognitive thinking. This can put you at a lower risk of suffering from conditions like heart disease and also strokes and many other cardiovascular related conditions and diseases.


  • 1 scoop of protein powder
  • ½ cup of chopped spinach
  • 6 oz of milk
  • ¼ chopped banana
  • 1 tablespoon of almond butter
  • Ice

Like any other smoothie or shake all you need to do for preparation is add all the ingredients to a blender and blend till smooth. This shake is high in protein which we all know is needed for recovery. Also this recipe can be easily turned vegan by swapping the milk out for a vegan alternative. This smoothie is also high in nitrates, these play an important role in blood flow around your body and also how nutrients and energy is delivered to your muscles.  This means they get more nutrients and performance can also improve as your muscle cells have more energy to utilise.


In conclusion, if your looking for something that’s going to help your muscles with recovery and is quick and easy to make then try out these recovery shake ideas. Recovery is important when it comes to gaining muscle or improving your endurance. There are certain nutrients your body needs when recovering so also pay attention to your diet and these shakes also help you to get some of that nutrients.