Postworkout Protein Smoothies: To keep herself and her clients motivated, registered dietitian and certified personal trainer Rachael DeVaux likes switching things up in the gym with circuit training.
Her current rotation? Banded jumping squats, weighted deadlifts, reverse lunges, high knees, and finish with a high plank. If you want to try it at home, do each move for 40 seconds, with 20 seconds of rest in between. Repeat the circuit three times.
After exercising, she recommends refueling with protein within 90 minutes of your training. Postworkout smoothies are her go-tos—they’re a quick and convenient way to get a combination of nutrients (complex carbohydrates, fiber, healthy fats, and quality protein) that can help replenish your muscles. (You can find more of her recipes in Rachael’s Good Eats, her debut cookbook.) Along with a protein smoothie for recovery, she suggests you foam roll, stretch, and drink lots of water.
1. Peanut Butter Chip Smoothie
“This is for all my chocolate and peanut butter lovers. What’s better than a sweet treat post workout?”
SERVES 1: postworkout protein smoothies
1 cup unsweetened almond milk
½ cup ice
½ frozen banana
1 to 2 frozen pitted dates
1 serving vanilla protein powder
1 to 2 tablespoons cacao nibs
1 tablespoon ground flaxseed
1 to 2 tablespoons unsweetened peanut butter
a few shakes of cinnamon
1. Combine all the ingredients in a powerful blender and blend until smooth. Enjoy.
2. Snickerdoodle Chip Smoothie: postworkout protein smoothies
“I’m all about making smoothies taste the most satisfying, and that’s what you’ll get with this snickerdoodle-cookie-inspired recipe.”
SERVES 1: postworkout protein smoothies
¾ cup unsweetened almond milk
1 cup ice
½ frozen banana
1 tablespoon almond butter
1 teaspoon cinnamon
1 scoop vanilla protein powder
1 tablespoon ground flaxseed
½ teaspoon vanilla extract or vanilla bean powder
2 tablespoons cacao nibs (plus more to sprinkle on top)
1. Blitz all the ingredients together in a blender. Top with a spoonful of cacao nibs for extra crunch.
3. Tropical Green Smoothie: postworkout protein smoothies
“This is my take on a refreshing green smoothie filled with protein, vitamin C, and fiber.”
SERVES 1
1 cup unsweetened almond milk
a few ice cubes
⅓ cup frozen strawberries
⅓ cup frozen pineapple
1 handful frozen spinach
1 serving vanilla protein powder
1 tablespoon ground flaxseeds
1 teaspoon camu camu powder
½ teaspoon spirulina
LAST. Blend until smooth and top with a sprinkle of granola.
CONCLUSION
In ‘Postworkout Protein Smoothies,’ Rachael DeVaux offers a holistic approach that extends beyond the gym. She emphasizes the paramount importance of post-workout nourishment with her enticing, protein-rich concoctions. Drawing inspiration from classic favorites and tropical delights, these smoothies are more than just delightful sips – they’re a perfect fusion of health and indulgence. As you explore her inviting recipes, remember that the journey to fitness is a balanced mix of hard work, proper nutrition, and sheer joy. After an intense workout session, let these smoothies be your reward, a harmonious blend of taste and health benefits. Dive deeper into this approach with more wholesome recipes and fitness insights in Rachael’s debut cookbook, ‘Rachael’s Good Eats’.
