First time I went to the gym, back in 2017 I met my first ever “gym bros”. Next to flexing muscles and non-PG locker room talk, I also noticed them drinking Protein Smoothies. Because I didn’t know better, I assumed that’s some unhealthy muscle booster. So I ignored it.
It’s 2025 and we definitely know better now. There’s a huge number of potential red-flags when making those shakes. From simple ones like “what’s in your Oat Milk?”, to the more complex ones on how bananas affect bluberry absorption.
Let’s explore!
Now, years later I finally perfected my own Protein Smoothie formula. Let’s talk about it!
What does a good post-workout smoothie need?
A great post-workout smoothie isn’t just about protein. Those guys I saw back in 2017 just mixed Whey protein with milk. I bet it tasted awful 😉
When done right it’s about giving your body the full spectrum of nutrients it needs to recover, rebuild, and re-energize. While protein is essential for repairing muscle fibers and supporting growth (aim for about 20–30 grams), carbohydrates are just as important.
They help replenish glycogen stores depleted during exercise. They restore energy and support optimal recovery. The ideal ratio is often around 2:1 or 3:1 carbs to protein. Especially after intense sessions.
It’s worth including some healthy fats as well. I mostly use flax seeds and hemp seeds. They can help with sustained energy and increase absorption of fat-soluble vitamins.
Antioxidant-rich ingredients such as blueberries, cinnamon, spirulina, and organic cocoa help combat oxidative stress and inflammation. Yes, exercise cause inflammation.
Adding a hydration element, like coconut water or a banana (rich in potassium), can help replenish electrolytes lost through sweat. In short, the perfect post-workout smoothie combines protein, carbs, healthy fats, and micronutrients to support full-body recovery and performance.
The base
The base is the liquid you use. Best case scenario is coconut water. It may not taste the best at the end, but if you can get it in a glass bottle, or better yet – straight from the coconut, it’s the best possible option.
Second best is some kind of nut-milk.
Most plant-based milks like oat, almond, or soy are sold in Tetra Pak-style cartons, which are made of several layers. They’re primarily paperboard for structure, polyethylene plastic for moisture sealing, and in some cases, a thin layer of aluminum to keep the contents shelf-stable.
While these cartons appear mostly paper-based, they do contain plastic. It’s usually around 20–25% polyethylene and it’s there to prevent leaks.
The risk of direct microplastic contamination from the carton into the liquid is considered low, especially for refrigerated products consumed within their shelf life.
But no packaging is entirely safe. Unless you buy “real” milk in a glass bottle straight from a farmer.
Some research suggests that even food-grade plastics can release trace chemicals over time, particularly when exposed to heat or prolonged storage. While microplastics aren’t intentionally added, the slow breakdown of plastic materials could potentially introduce them in very small amounts.
And that’s not even the worst part
The most important thing to look for with nut-milks is the ingredient list. Essentially you want just three ingredients. Water, salt and the nut itself. If there’s more, be cautious. There’s often seed oil extracts to make it “creamy” and that stuff is not good for you.
The power
The power part of the smoothie is the protein. I use pure, unflavoured whey protein. There are plant-based alternatives, but I’d avoid single-source protein in that case. Pick one that combines multiple plant proteins and has all the essential amino acids.
I also drop 5-10g of creatine powder in, and a scoop of Collagen Peptides.
Adding creatine and collagen peptides can enhance both performance and recovery.
Creatine supports muscle strength, power, and endurance by helping replenish your body’s energy stores (ATP), making it especially beneficial for high-intensity training and muscle growth. I alternate between slightly higher doses (10g) and the maintenance dose (5g).
Collagen peptides add amino acids that support joint, tendon, and skin health, and may aid in repairing connective tissue stressed during workouts. Together, they complement the effects of traditional protein by targeting both muscle performance and structural recovery, making your smoothie a more complete recovery tool.
The extras
My main additions are blue spirulina, hemp seeds, flax seeds, chia seeds, milk thistle, and organic 100% cocoa.
It’s my unique blend of benefits that support whole-body wellness, especially for a post-workout smoothie.
Blue spirulina, a vibrant blue pigment derived from phycocyanin in spirulina algae, is rich in antioxidants and has anti-inflammatory properties that help reduce oxidative stress caused by intense exercise.
It also contains essential amino acids, iron, and B vitamins that can support energy and muscle recovery.
Hemp seeds and flax seeds bring plant-based omega-3 fatty acids, protein, and fiber to the mix. Hemp seeds are a complete protein source, containing all nine essential amino acids, which makes them excellent for muscle repair.
Flax seeds contribute lignans, which have antioxidant and hormone-balancing properties, and are also rich in alpha-linolenic acid (ALA), a plant-based omega-3 that supports heart and brain health. Together, they help reduce inflammation, promote satiety, and improve overall recovery.
Chia seeds also fill you up with omega-3 acids. Well worth adding them in.
Milk thistle has a liver-supporting compound called silymarin, which may help detoxify the body and reduce inflammation. It’s especially beneficial after strenuous exercise or a high-protein diet.
Organic 100% cocoa is loaded with flavonoids, which boost blood flow, lower blood pressure, and support cognitive function. It also contains magnesium, a critical mineral for muscle function and relaxation.
I also add a small, wooden spoon of Matcha powder. It has to be ceremonial grade and from a good source. I use a wooden spoon, as some metals can oxidize the matcha powder slightly. Probably a better safe than sorry kind of deal here.
These ingredients not only enhance recovery and performance but also deliver long-term health benefits, making your smoothie a powerful daily ritual. By adding them in I probably placebo-effect myself a little bit, but it does feel good to have such a strong list.
The fruit
Blueberries and bananas are popular smoothie ingredients because they taste great and are super healthy. This is my most used mix.
On some days, when stuff is available I can go for blackberries or raspberries too.
Blueberries are packed with antioxidants that help your body recover after a workout. They also support your brain and can lower inflammation, which is great for staying sharp and feeling good.
Bananas give you quick energy and are high in potassium, which helps your muscles and keeps you hydrated. They also make your smoothie creamy and sweet without adding sugar.
I add at most two small bananas. Rhonda Patrick has a whole video explaining how bananas have an enzyme called polyphenol oxidase. What it does is it breaks down polyphenols, which is the healthy part of blueberries. It’s not a very big thing, I add polyphenols from my extra virgin olive oil anyway – more on that some other time.
When to drink it?
I don’t think it matters as much when you drink your smoothie. If it’s close to a workout (within 1h before or after) it’s fine.
I experimented with both using this as a mid-day meal (before dinner) and as the last meal of the day. The idea was to have easier digestion at the later parts of the day. But in my case it didn’t really matter.
In most cases I just take this around 2PM on most days.
And I do get that a lot of this may be just placebo effect from all the superfood ingredients, but hey – placebo effect is actually a very strong thing. And chances are there are some other benefits here as well.
One thing to remember is to try and source the ingredients well. Make sure they’re organic and tested for heavy metals.
