Name: Post-Workout Recovery Smoothie with Natural Ingredients
Prep time: 5 min
Total time: 5 min
Yield: 2
Cuisine: Healthy American
Ingredients: ½ tsp ground cinnamon; ¾ cup plain Greek yogurt (full-fat or low-fat); 1 cup frozen mixed berries (strawberries, blueberries, raspberries); 1 cup unsweetened almond milk (or any milk of choice); 1 large frozen banana (sliced before freezing); 1 large handful fresh baby spinach (about 1–1½ cups); 1 tbsp natural almond butter; Optional: 1 tsp chia seeds or flaxseeds for extra omega-3s

This delicious post-workout recovery smoothie is made with 100% natural ingredients: banana, frozen berries, spinach, Greek yogurt, almond butter, and a touch of cinnamon. It delivers fast-digesting carbs for glycogen replenishment, high-quality protein for muscle repair, healthy fats, and anti-inflammatory nutrients—perfect for calisthenics athletes to recover quickly and build strength.

Why You’ll Love This Recipe

This post-workout recovery smoothie is the ultimate healthy breakfast or post-training refuel for calisthenics athletes. It combines fast-absorbing natural carbs from banana and berries to quickly restore glycogen stores after intense pull-ups, dips, and handstands, while the Greek yogurt provides high-quality protein with all essential amino acids to kickstart muscle repair and growth. The spinach adds iron, magnesium, and anti-inflammatory compounds for better oxygen delivery and reduced soreness, and almond butter brings healthy fats to support hormone balance and joint health. Naturally sweet, creamy, and incredibly satisfying, it tastes like a treat but is packed with clean, whole-food nutrition—no added sugars or artificial ingredients. It’s quick to make, portable, and leaves you feeling energized, recovered, and ready for your next session. Whether you’re training at home or in the park, this smoothie will become your go-to recovery ritual!

Recipe Tips and Tricks

Use frozen banana and berries for a thick, ice-cream-like texture—no need to add extra ice.
Blend on high speed for 60–90 seconds to achieve a silky-smooth consistency.
Add liquid gradually—if it’s too thick, add a splash more almond milk.
Prep ingredients the night before and store in freezer bags for ultra-fast mornings.
Drink within 30–60 minutes after training for optimal nutrient absorption and recovery.
Add a handful of ice cubes if you prefer an extra-chilled, thicker smoothie.

Yield: 2 Servings

Post-Workout Recovery Smoothie with Natural Ingredients

Creamy banana-berry recovery smoothie with Greek yogurt & almond butter—perfect post-workout refuel for calisthenics!

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

½ tsp ground cinnamon
¾ cup plain Greek yogurt (full-fat or low-fat)
1 cup frozen mixed berries (strawberries, blueberries, raspberries)
1 cup unsweetened almond milk (or any milk of choice)
1 large frozen banana (sliced before freezing)
1 large handful fresh baby spinach (about 1–1½ cups)
1 tbsp natural almond butter
Optional: 1 tsp chia seeds or flaxseeds for extra omega-3s

Instructions

Gather your recovery superstars! Make sure your banana and berries are frozen—this creates that perfect thick, frosty texture.
Load the blender! Add the frozen banana slices and frozen mixed berries first—they form the sweet, icy base.
Add the greens! Toss in the fresh baby spinach—it blends in completely and adds tons of recovery-boosting nutrients.
Protein power! Scoop in the Greek yogurt—this is what turns your smoothie into serious muscle-repair fuel.
Healthy fats for staying power! Add the natural almond butter—it brings creaminess and helps keep you satisfied longer.
Spice it up! Sprinkle in the ground cinnamon—it adds warmth and helps stabilize blood sugar post-workout.
Pour in the liquid! Add the unsweetened almond milk—start with ¾ cup and add more if you want a thinner consistency.
Blend to perfection! Blend on high speed for 60–90 seconds until completely smooth, creamy, and velvety—no chunks left!
Taste and tweak! Give it a quick taste—if you want it sweeter, add a few drops of stevia or more berries; if too thick, add a splash more milk.
Pour and recover! Pour into your favorite glass or shaker bottle, grab a straw, and sip slowly—feel your muscles thanking you with every delicious gulp!

Notes

Delivers ~30–35g protein and fast + slow carbs—ideal for post-calisthenics recovery.
Naturally gluten-free and can easily be made vegan.
Use a high-speed blender for the smoothest texture.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 235Total Fat 7gSaturated Fat 1gUnsaturated Fat 6gCholesterol 5mgSodium 49mgCarbohydrates 34gFiber 9gSugar 19gProtein 14g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Frozen banana: Provides fast-digesting natural carbs, potassium for muscle function, and natural sweetness.
Frozen mixed berries: Rich in antioxidants, vitamin C, and natural sugars to replenish glycogen and combat exercise-induced inflammation.
Baby spinach: Adds iron, folate, magnesium, and nitrates—improves blood flow and oxygen delivery to working muscles without altering taste.
Greek yogurt (plain, full-fat or low-fat): Delivers high-quality protein (~20g per cup) and probiotics for gut health and recovery.
Natural almond butter: Supplies healthy monounsaturated fats and a bit of extra protein for satiety and sustained energy.
Unsweetened almond milk: Keeps it light and dairy-free—any plant milk works (oat, coconut, soy).

Variations and Substitutions

Higher protein: Add 1 scoop vanilla protein powder or an extra ½ cup Greek yogurt.
Vegan version: Swap Greek yogurt for plant-based yogurt (soy or coconut) and use plant protein if desired.
Chocolate recovery smoothie: Add 1 tbsp cocoa powder and use chocolate protein powder.
Tropical twist: Swap berries for frozen mango or pineapple.
Nut-free: Use sunflower seed butter or tahini instead of almond butter.
Lower carb: Reduce banana and add more spinach or zucchini.
Extra recovery boost: Add 1–2 tbsp chia seeds, flaxseeds, or rolled oats for omega-3s and fiber.

Storage Options

Best enjoyed fresh. If needed, store in an airtight container or mason jar in the refrigerator for up to 24 hours—shake well before drinking as separation may occur. Freeze in portions (without blending) for up to 1 month—thaw overnight and blend fresh.