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10/23/2021 | News release | Distributed by Public on 10/23/2021 10:02

Healthy Recipe: The Perfectly Balanced Post-Workout Smoothie

This chocolate, banana, and hemp seed smoothie ticks all the nutrition boxes. It's the perfect post-workout shake that will deliver a bevy of nutrients required for muscle recovery, tissue repair, and glycogen replacement. Glycogen is the body's natural reserve of energy. It is stored in the liver and muscles in carbohydrate form. Topping up your levels after exercise is key. Think of it as your energy fund! So, prioritizing not only carbs, but also protein and hydration after training is the order of the day.

It is widely acknowledged that consuming 20 to 25 grams of protein is the gold standard after a workout. You have the option of adding protein powder if desired, but the smoothie falls within this range simply by incorporating whole foods.

Eating whole foods provide us with so much more than just protein, fats, and carbs. They contain a vast matrix of nutrients like antioxidants, vitamins, and minerals. This smoothie has plenty of calcium, potassium, fiber, and some iron-you just won't get the same nutrient profile from a manufactured product.

Further, the carbohydrate content will help restore depleted glycogen stores and ensure the protein will not be used as an energy source but rather aid muscle protein synthesis.

Replenishing tired and aching muscles has never been more delicious! Bon appetit.


1 cup low-fat milk (or plant milk of choice if preferred)

1 medium banana

2 tsp unsweetened cocoa powder

2 tsp hemp seeds

¼ cup oats

¼ cup low-fat Greek yogurt

Shaved dark chocolate to serve


Simple! Add all the ingredients to a blender and blitz until smooth.

Serve in a tall glass and top with shaved dark chocolate.

Makes 1 serving.


Calories: 370

Protein: 21 g

Total fat: 9 g

Saturated fat: 3.5 g (18%)

Cholesterol: 20 mg

Carbs: 58 g

Fiber: 7 g

Total sugars: 29 g

Added sugars: 0 g

Sodium: 130 mg

This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Joel Feren

Joel Feren, The Nutrition Guy, is an Australian-based Accredited Practicing Dietitian and Accredited Nutritionist with a background in biomedical science. He specializes in men's health and is a media spokesperson for Dietitians Australia.