After a workout in the gym, your body needs to restore energy. Just as energy needs to be focused on food before a workout, muscle recovery is needed after exercise and therefore you should consume some foods that will restore energy along with muscle recovery. is required to do. In such a situation, you can make some smoothies and consume them after a workout.

To make a smoothie after a workout, you can include some special ingredients, so that you get enough amount of protein and carbohydrates, etc. This will help speed up your body's recovery. So today in this article, Dietitian RituPuri of ESIC Hospital, Central Government Hospital, is telling you about some such smoothie recipes, which will help in muscle recovery after a workout-

Protein Rich Chocolate Smoothie

You get both protein and carbohydrates from this post-workout smoothie. You can easily drink it after about half an hour of exercising. In this smoothie, along with protein powder and chocolate, cinnamon is added, which gives a tremendous flavor. It contains a high amount of antioxidants. In addition, it also has anti-inflammatory properties.

Ingredients of Protein Rich Chocolate Smoothie-

  • 1 cup coconut milk
  • 1 serving protein powder
  • a pinch of cinnamon
  • 1 tablespoon unsalted almond butter
  • 1 tsp cocoa powder
  • pinch of Himalayan salt
  • 1 tsp coconut butter
  • 1 date

Method to prepare

  • First of all, take a jar of the bladder.
  • Now put all the ingredients together in it.
  • Now blend it well.
  • Your smoothie is ready.
  • Make it and consume it immediately.

Milk Banana Peanut Butter Smoothie

If you want to make a quick post-workout smoothie that also aids in muscle recovery, then you can make Milk Banana Peanut Butter Smoothie. In this, the banana will give you energy, and milk and peanut butter will speed up muscle recovery.

Ingredients of Milk Banana Peanut Butter Smoothie-

  • a glass of milk
  • a banana
  • a spoonful of peanut butter

Milk Banana Peanut Butter Smoothie Recipe-

  • Put all these things in the jar of the blender and blend it well.
  • After this, pour it into a glass and serve it immediately.

Strawberry Protein Smoothie

If you have done strength exercises, then protein is very important to recover muscles. In this way, you can make this smoothie. It can be taken 30 minutes after a workout. Especially, after an intense workout, your muscles will need more protein and carbs.

Ingredients of Berry Protein Smoothie-

  • 1/2 cup frozen strawberries
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen sliced ​​banana
  • 3/4 cup plain Greek yogurt
  • 1 1/2 tablespoons almond butter
  • 1 1/2 tsp unsweetened cocoa powder
  • 1/4 cup water

Method to prepare-

  • To make this smoothie, mix all the ingredients in a blender jar.
  • Blend it now. Your smoothie is ready.
  • If the smoothie is too thick, you can add a little more water to it.

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