If you are indulging in intense gym sessions, then you must have a hunger experience after your workout. This is because your muscle cells break down or get damaged due to muscle contractions during exercise. At this stage, the body needs to recover those muscles, and post-workout smoothies play a crucial role in repairing them.
So, let’s go through the list of ultimate smoothies to have just after your workout that provide all the nutrients that the body requires. Also, we will understand the reasons behind taking the most recommended protein-rich drinks post-workout that promote lean muscle gain.
What Types Of Nutrients Are Needed After A Workout?
Before choosing your ideal smoothies, it is essential to understand the types of nutrients that boost your muscles after workouts. Thus, before opting for the right post-workout meal, it is important to know what happens to your body after extensive exercise.
As we have discussed earlier, the intense workout creates muscle contraction, which leads to the breakdown of cells. This happens because our body uses glycogen, a molecule that is responsible for rebuilding your muscles. After exercise, your body starts creating glucose molecules to recover your muscles, where protein plays a crucial role. Therefore, experts suggest consuming protein-packed food within an hour to support this process.
Apart from protein, this type of meal also provides carbs, which decrease muscle breakdown and increase the protein synthesis process. Which means it helps restore the glycogen and speed up the recovery process. Additionally, food containing carbohydrates boosts the fuel supply and promotes lean muscle gain.
So, you must choose the post-workout meals that contain all these nutrients that are helpful to have a healthy weight gain. But the question still arises, is it a good idea to have post-workout smoothies to have all the nutrients that we have mentioned above? So, let’s reveal the secret now.
Also Read: Natural Protein Drinks To Gain Weight For Females
How Post-Workout Smoothies Can Help In Muscle Recovery?
Experts recommend that people should instantly take protein and other nutrients to boost muscle recovery. In this case, post-workout smoothies can be an ideal choice because they are easy to make and contain all the nutrients that are required by the body. The protein-packed smoothies not only hydrate your body but also reduce the effects of delayed-onset muscle soreness (DOMS), which causes muscle pain 12 to 24 hours after exercise.
At the same time, smoothies containing fresh fruits and dairy products can help boost the healthy fats in the body that support lean muscle gain. Such types of energy drinks also contain fibers that help to stabilize the blood sugar level and restore glycogen. Additionally, the creamy texture makes you feel full and more satisfied while avoiding unhealthy food items.
So, if you want to refuel your body with a nutrition-packed meal after exercise, then smoothies can be the best option. But it is essential to choose the ideal drink that contains all the benefits that we have mentioned till now. In this regard, we have provided a list of the best post-workout smoothies that are easy to make and can fulfill your nutritional needs.
5 Delicious Post-Workout Smoothies
The best part about creating smoothies is that you can add a variety of food items that can benefit your body. You can even find varieties of post-workout smoothies that may vary based on their ingredients. Therefore, it is essential to choose the ideal one that contains all the elements that are useful as per your needs.
In simple words, ideal protein smoothies must be full of fibers and carbohydrates, which help promote lean muscle gain. Therefore, we have provided a list of protein drinks that you can have after your workout.
1] Chocolate And Strawberry Smoothie
Chocolate is considered one of the most infamous dietary supplements when it comes to weight management. At the same time, it can boost your energy after a workout and help you in muscle repair effortlessly. You can use these ultimate energy bars in your smoothies with some frozen strawberries and blend them with milk to opt for benefits like antioxidant and anti-inflammatory properties.
2] Tropical Green Protein Shake
Experts also recommend drinking plenty of water to reduce the loss of liquid during a workout. Here, coconut is the best option to replace your electrolytes, which are caused due to sweaty gym sessions. To make it more delicious, you can blend your favorite frozen fruits and spinach with Greek yogurt and butter to gain the required protein.
3] Strawberry Banana Protein
Next is again the strawberry banana protein post-workout shake to replenish your body after exercise. These two ingredients are packed with essential nutrients, including carbs and fiber, which help to rebuild the glycogen in the body. You can blend them with milk of your choice while adding low-fat Greek yogurt with one tablespoon of peanut butter.
4] Fruit And Protein Smoothies
Many people prefer to have a protein shake after an intense workout because it helps in lean muscle gain. You can increase its efficiency by converting it into fruit and protein smoothies while adding your favorite frozen fruits. Additionally, it will be very beneficial if you garnish it with crunchy nuts and seeds, which may instantly boost your glycogen level.
5] Easy To Make Vegan Protein Shake
Well, protein is very essential to support muscle gain, which you usually get from animal products. Therefore, it becomes very tough for people who follow a vegan lifestyle. For them, we have brought a vegan protein shake, which can be made using coconut water and a variety of fruits.
Final Words
Other than smoothies, you can find various post-workout meals that you can have after your gym session. But most of the food items require time to prepare, and as per the recommendation, you need to consume the protein-packed food within an hour after workout. Therefore, smoothies can be a natural way to provide all the nutrients that are required to repair our muscles and reduce the cause of DOMS.
Additionally, consuming smoothies can help you stay hydrated for a long time and help you avoid craving unhealthy food. So, give a chance to the list we have provided and promote your lean muscle gain with these easy-to-make drinks.
