9 Of The Best Smoothies For Workouts

9 Of The Best Smoothies For Workouts


An easy way to pack in fuel, smoothies are the experts’ choice when it comes to pre- and post-workout nutrition. Whether you’re looking to supercharge your session or soothe sore muscles, we caught up with three health and fitness experts to discover their go-to recipes. All you need is a blender…


1. Cacao-Coffee Blend

“This is a great pre-workout recipe. The coconut water is a source of electrolytes, which help with fluid balance in the body – great if you are planning a sweaty workout. The hit of espresso will improve performance, while the carbs from the coconut water, honey and banana will fuel your workout, especially if it’s an early morning session. This is a fairly low-calorie shake, so it’s the perfect pre-workout choice.” – Rob Hobson, nutritionist

  • 200ml of coconut water
  • 1 shot of espresso
  • 1 banana
  •  1-2 tsp of honey
  •  1 pinch of cinnamon


2. Protein Supergreen Smoothie

“If you’re looking to fuel a strength session then eat something beforehand for optimal energy levels. Packed with vitamins and antioxidants, this protein-rich smoothie is great for energising thanks to matcha – and it packs 30g of plant-based protein too. Here, you’ve also got curcumin C3, which can help you build muscle, recover and meet your training goals quicker. Serve this one extra chilled for maximum flavour.” – Vanessa Rohmig, naturopathic nutritionist

  • 20g of Form Vanilla Performance Protein
  • 300ml of Rebel Mylk semi-skimmed
  • ½ tsp of matcha powder
  • 30g of avocado
  • 60g of spinach
  • 10 fresh mint leaves
  • 5 ice cubes

3. KXU Salted Caramel Smoothie

“Our goal was to create the tastiest smoothie that contains raw ingredients to fuel the best workout experience and support muscle recovery. This blend contains beetroot – nitrates in beetroot juice have been shown to improve aerobic exercise performance – as well as chilli, which can increase energy expenditure, and pure whey isolate and creatine, which will improve muscle building and enhance performance. It also contains blueberries, almond milk, bananas and dates – by mixing nature’s sugars, you can create greater sustained energy release.” – Gideon Remfry, wellness director at KX and KXU

  • 200ml of almond milk
  • 100g of blueberries
  • 20-30g of whey isolate
  • 80g of beetroot
  • 150g of banana
  • 10g of dates
  • 2g of creatine
  • Pinch of chilli flakes

4. Barry’s Breakfast

“This smoothie is packed with energy to set you up for your session. It also contains significant phytonutrients and packs a powerful punch of antioxidants to help lower blood pressure, reduce cholesterol, and give your skin and hair a boost.” – Lisa Blane, nutritionist for Barry’s Bootcamp

  • 340ml of coconut milk
  • ½ cup of strawberries
  • ½ cup of blueberries
  • ½ cup of oats
  • 1 tsp of maca powder
  • 2 scoops of Hermosa Vegan Protein (ideally vanilla flavour)


5. Protein Acai Jar

“Post-workout is all about recovery. The more vigorous your workout, the more calories you need to eat afterwards. Adding fruits and vegetables into your post-workout smoothies is a great way to replenish the body’s stores – bananas are particularly good to replenish muscle glycogen, potassium and sodium, which is lost in sweat. Acai berries are high in antioxidants, which studies show could reduce muscle soreness.” – Vanessa

  • 1 banana
  • 1 scoop of Form Protein Performance Vanilla
  • A handful each of frozen mango, pineapple and blueberries
  • 1 serving of frozen acai pulp
  • 300ml of plant-based milk
  • Optional toppings: nut granola and berries


6. Creamy Citrus Smoothie

“Citrus fruits are some of the most underrated additions to smoothies, especially when it comes to the fitness benefits. Studies have found the bioflavonoids in citrus can help with lactic acid build-up, which can ease the burning sensation in your muscles. The phytonutrients found in fruits and vegetables can also alleviate the effects on known markers of oxidative stress and muscle damage.” – Vanessa

  • 300ml of Rebel Mylk semi-skimmed
  • 20g of Form Performance Protein Vanilla
  • 1 frozen peeled clementine
  • ½ frozen banana
  • 1 tbsp of cashew butter
  • ¼ tbsp of vanilla extract
  • 5 ice cubes


7. Low-Carb Blackberry & Ginger Smoothie

“Protein shakes don’t have to be calorific to taste great. This low-carb option is great for anyone looking for a lower-sugar option, or those on the ketogenic diet. It contains ginger, which studies show can reduce muscle pain and soreness, and accelerate recovery. It also contains antioxidant-rich blackberries – a high intake of anthocyanins, the brightly coloured pigments in berries, has been associated with anti-inflammatory effects.” – Vanessa

  • 240ml of unsweetened almond milk
  • 20g of Form Nutrition Performance Protein vanilla
  • 60g of frozen blueberries
  • 10g of shredded coconut
  • 20g of tahini
  • 15g of grated ginger
  • ¼ tsp of vanilla paste
  • ½ cup of ice


8. Holy Cacao

“Chocolate milk is a great muscle-recovery aid. Cacao nibs have the ability to prevent anaemia, and are brimming with antioxidants and flavonoids to fight cardiovascular disease. Cacao is also packed with magnesium, which is responsible for many bodily functions, including muscle recovery, blood glucose maintenance, and energy production and storage.” – Lisa


  • 340ml of chocolate milk
  • 2 scoops of Hermosa Vegan Protein (ideally chocolate flavour)
  • 1 tbsp of cacao nibs
  • ½ cup of avocado


9. Chocolate & Cherry Post-Workout Shake

“Protein is crucial muscle repair and growth. A good protein powder is essential for this and is the easiest way to pack enough protein into your shake. Try looking for a formula that contains branched chained amino acids (BCAAs) as these can help with muscle soreness. I also like to add in some HMB powder, which has been shown to improve recovery time. Carbs found in the almond milk, cherries and dates will also raise insulin levels, which will help with the absorption of protein.” – Rob

  • 250ml of almond milk
  • 40g of plain protein powder (try Healthspan Elite Whey Protein Concentrate)
  • 1.5g of HMB powder
  • 1-2 tbsp of raw cacao powder
  • 1 handful of frozen cherries
  • 2 pitted medjool dates
Supercharge your smoothie with our edit of the best protein powders and superfood boosters…

DISCLAIMER: We endeavour to always credit the correct original source of every image we use. If you think a credit may be incorrect, please contact us at [email protected].