Protein gets all the glory when it comes to post-workout meals, but you can NOT forget to prioritize CARBS as well! Carbohydrates will replenish your energy to repair and restore your muscles so you can grow stronger (which improves your metabolism) and have gas in the tank for the rest of your day and/or future workouts.

This is my absolute FAVORITE smoothie recipe for after my workouts because it truly revitalizes me after I’ve pushed myself in the gym. It’s also filling enough to hold me over until my next meal (which, let’s be honest, won’t be that far away haha).

This thick berry smoothie has the winning combo of:

Protein + Carbs + Fats + Fruit/veg

How to make a thick smoothie

Okay, so there are a few secret ingredients here that make this smoothie so thick and creamy:

Oats - Oats add in some bulking power and actually create a creamy texture once blended into the liquid (think: Creamy oatmeal).
Frozen fruit and/or veggies - Using frozen fruit, as opposed to fresh fruit, keeps the result cold and creamy like your favorite frozen yogurt shop.
Ice - So many people are anti-ice in smoothies, but I think it adds that extra frozen whipped texture that you really want. The key is to only use a bit so it doesn’t water down the rest of your ingredients.
Protein powder - The key here is to use the right protein powder for the smoothie texture you want.

How to build a balanced smoothie

Choose at least 1 source of each:

Fruit - Berries, Banana, Peaches, Mango, Pineapple
Veggie - Spinach, Cauliflower rice, Zucchini, Pumpkin puree, Butternut squash puree
Protein source - Protein powder, Greek yogurt, Silken tofu
Healthy fat - Avocado, Nut butters, Ground flaxseed, Chia seed

Add ice (or use frozen fruit/veg), and a liquid source (water, milk of choice)

PWO Thick Berry Smoothie (GF, DF)

Ingredients:

1/3 cup Water or milk of choice
1/2 cup Frozen mixed berries
1/4 cup Frozen spinach
1 serving Protein powder (Whey or Pea protein)
1 tsp L-Glutamine powder (optional)
1/4 cup Rolled oats
1/2 Tbsp Peanut butter
Dash of cinnamon & salt
4-5 Ice cubes
Toppings:
- 1/4 cup Crispy rice cereal

What to do:

Add all ingredients (except toppings) to a high-speed blender. Mix until completely smooth and everything is fully blended in.
Top with rice cereal.

Tips:

I love the NutriBullet or Vitamix for the best smoothie blending power. You can get a refurbished Vitamix for close to HALF PRICE and it works just as well! (I got mine refurbished on Amazon Prime Day and saved a lot of money).

Gluten-free, Dairy-free, Post-workout, Vegan

Breakfast, Drinks

Yield: 1

Creator: Nicki Parlitsis