Video Series: Post-Workout Drinks

After a workout that stresses your body – muscle repair and tissue regeneration, especially, if resistance training was performed – a post-workout beverage that provides the right nutrient balance of protein, carbohydrates, and healthy fats is important to kick-start the recovery process.

A meal replacement balanced drink – one that provides the right balance of nutrients – can fit nicely into a meal schedule for those people on the go or on a calorie-restricted meal plan.

Over the next two weeks, we’ll visit with my long-term sports and lifestyle registered dietitian/nutritionist, Jodie Muhleisen, to create the perfect post-workout and meal replacement drinks.

In this series:

Meal Replacement Smoothie

A quick, on-the-go, healthy option for a meal replacement. Nutrient-dense and well-balanced to help fuel your body as well as keep you satiated until your next meal.


  • 8 oz unsweetened almond, oat, or milk of choice
  • 1 scoop vegan isolate protein, whey isolate protein, or 1 cup Greek yogurt
  • 1 banana (frozen)
  • 1-2 tablespoons almond or peanut butter
  • Large handful of spinach
  • *Add ice if not using frozen banana

Nutrition: 524 calories, 37 grams protein, 43 grams carbohydrates, 25 grams fat

Macros: 27% protein, 31% carbohydrates, 42% fat

Post-Workout Recovery Smoothie

Goals of post-workout smoothie: aids in recovery, promotes muscle growth as well as the prevention of muscle protein breakdown, restores energy, and nourishes the body with nutrient-dense foods.


  • 8 oz unsweetened almond, oat, or milk of choice
  • 1 scoop Whey isolate protein
  • 1 tablespoon flaxseed
  • 1 cup fresh or frozen wild blueberries
  • *Add ice if not using frozen berries

Nutrition: 325 calories, 28 gm protein, 28 gm carbohydrates, 14 gm fat

Macros: 32% protein, 33% carbohydrates, 35% fat

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