Exercise Recovery Smoothie

We’ve created the perfect post-exercise smoothie for you.

Bare Blends

Bare Blends


You’ve just finished your exercise class. You’re thirsty, you’re hungry, you’re achy, you’re shaky. Sometimes you don’t know what the hell you want or need. And that’s okay. We got you!

We’ve created the perfect post-exercise smoothie for you. We made it as a smoothie and as a smoothie bowl, and both options are amazing. Hydrating, protein-rich and antioxidant-packed. A combination to ultimately replenish and repair your tired little body.

Rehydrating base ingredients

Coconut water is packed with electrolytes. 600ml of coconut water can contain up to 500mg of potassium. Not only that, it is light and hydrating. The perfect base to a replenishing smoothie.

To increase your electrolyte levels, add just a pinch of sea salt to your recovery smoothie. Sodium is an essential electrolyte and is especially important for muscle and nerve functions. It plays an integral role in ensuring muscles contract and relax, your neurons fire, and even help regulate your bodily fluid balance.

We decided to use frozen mixed berries as the fruit base of this recovery smoothie. Berries contain polyphenols, a group of plant-based antioxidants that are revered for their ability to protect your cells from damage. On top of this, polyphenols have a known ability to help reduce muscle pain and reduce inflammation, which makes them an amazing post-workout snack. YUM YUM!

exercise recovery smoothie recipe


Now, the protein element. This is essential. And it is essential to be consumed within a 1-2 hour period post exercise. Consuming protein after exercise prevents protein breakdown and stimulates synthesis, leading to increased or maintained muscle tissue. So it’s a great way for better recovery, adaptation, and performance. A serving of our Whey Protein Isolate or Plant Based Protein is the perfect add on to maintain all of these things!


Collagen is the perfect recovery protein that helps to build and repair the muscles, tendons, ligaments, and cartilage that are stressed during exercise. Collagen is the key component for structural support in our body. Our multitasking Bare Glow moulds perfectly within this recipe! It’s delicious berry flavour is the key ingredient for not only muscle repair, but your skin, hair and nails will cop a whole lot of lovin’ from this delicious berry blend! (Round of applause please).

exercise recovery smoothie bowl

Recommended extras

We decided that the missing ingredient was to add something so simple yet essential - healthy fats. Coconut oil and coconut yoghurt has been used to keep you feeling light and fresh, yet full and satisfied! Optional of course if you just don’t want it!

If you want to take your recovery smoothie to the next level, you can add only 2g of magnesium powder to your smoothie. Magnesium is important for protein synthesis, muscle and nerve function, blood glucose control, and energy production. As we tend to lose a lot of magnesium within our workouts, replenishing your magnesium levels is always a good idea.

exercise recovery smoothie


Exercise Recovery Smoothie

Exercise Recovery Smoothie

Prep Time
5 min
Cook Time
5 min
Total Time
10 min



  1. Place all ingredients in a high-speed blender, and blend until smooth!
  2. Turn this into a bowl by using half the amount of liquid recommended and add an extra 150g of frozen mixed berries!
Written By

Bare Blends