While not much can top the endorphin high you get when you’ve just smashed an F45 workout, there’s also not much better than sipping a cold, tasty, nutrient-filled post-workout smoothie to help you refuel and recharge.
The right exercise smoothies equip you with the perfect balance of protein, carbs, and hydration to help you recover, reboot, and power up for what’s next. What’s more, you don’t have to break the bank to get those nutrients in quickly – because often, the best post-workout protein shakes are the ones you can make at home.
Below, we’ve put together our top 9 recipes for workout smoothies you’ll love.
Each one is tailored to a specific goal – from building lean muscle and supporting weight loss to improving endurance, boosting energy, and accelerating recovery. Beyond performance, these smoothies can also help with body composition, immune support, gut health, and overall wellness, making them an easy and effective way to stay consistent and build a sustainable fitness routine.
1. Brixton Banana
Bananas are one of the quickest sources of energy your body can absorb after training, making them perfect for replenishing glycogen stores¹. When paired with protein powder, you’ve got a powerhouse workout smoothie that not only restores energy but also supports muscle repair and growth – ideal for when you’re looking to bounce back fast after a particularly tough F45 session!
Ingredients:
- 1 banana
- 1 scoop vanilla protein powder
- 1 cup unsweetened almond milk
- 1 tsp honey (optional)
- A handful of ice cubes
Method:
Blend all ingredients until smooth.
2. Brooklyn Berry
High-intensity workouts create stress in the body, and antioxidant-rich berries help to counter that effect. Combined with Greek yogurt and protein powder, this ruby-red post-workout shake gives your muscles the amino acids they need to rebuild, while also supporting your immune system.
It’s a refreshing choice for anyone looking to reduce inflammation and combat delayed onset muscle soreness (DOMS) after back-to-back training days.
Ingredients:
- 1 cup mixed berries (fresh or frozen)
- ½ cup Greek yogurt
- 1 scoop whey or plant-based protein
- 1 cup water or almond milk
Method:
Blend until creamy.
3. Mango Mont Blanc
When you’re drenched in sweat after an F45 cardio session, this electrifying exercise smoothie is a game-changer.
Pineapple and mango deliver fast-acting carbs, while coconut water naturally replaces lost electrolytes². Add a scoop of protein powder and you’ve got a post-workout protein shake that restores hydration, fuels energy, and aids muscle repair.
Ingredients:
- ½ cup frozen mango
- ½ cup pineapple chunks
- 1 scoop protein powder
- 1 cup coconut water
- A squeeze of lime
Method:
Blend until smooth.
4. Chocolate Checkmate
This well-loved protein shake for after workout pairs the healthy fats from almond butter with the slow-release carbs from oats, keeping you feeling fuller for longer, and sustain your energy levels throughout a busy day of work or study.
With chocolate protein powder tying it all together, this one’s packed with vital macronutrients – making it both indulgent and effective for supporting lean muscle.
Ingredients:
- 1 scoop chocolate protein powder
- 1 tbsp almond butter
- 2 tbsp oats
- 1 cup milk of choice
- Ice cubes
Method:
Blend into a thick, chocolatey shake.
4. Green Gravity
If you’re focused on whole-body wellness as much as performance, this simple post-workout smoothie covers all bases. Spinach and avocado provide fiber, vitamins, and healthy fats³ to support gut microbiome health and immunity, while the protein powder aids muscle repair. It’s a nutrient-dense option that fits neatly into a recovery plan, feeds into long-term health goals – and tastes delicious!
Ingredients:
- 1 handful spinach
- ¼ avocado
- 1 scoop unflavored or vanilla protein powder
- 1 cup oat milk
- ½ banana
Method:
Blend until smooth.
6. Peanut Piston
One of the best post-workout protein shakes, this one is a classic for a reason.
Peanut butter adds a boost of protein and healthy fats4 to keep you fueled, while banana tops up your potassium levels1 – crucial for muscle function and recovery.
It’s a go-to for anyone lifting heavy, building strength, or needing a reliable energy source before your next hybrid workout at F45.
Ingredients:
- 1 banana
- 1 tbsp natural peanut butter
- 1 scoop vanilla protein powder
- 1 cup skim milk or almond milk
- Pinch of cinnamon
Method:
Blend until creamy.
7. Apple Pie Afterglow
If you’re craving comfort food after training, this post-workout smoothie delivers the flavors of Grandma’s apple pie in a glass – minus the excess sugar.
Apple provides fiber and quick-release carbs5, while Greek yogurt and protein powder support recovery. A sprinkle of cinnamon helps regulate blood sugar6, making it a smart choice for those focused on fat loss or balanced energy.
Ingredients:
- 1 apple, chopped (skin on for fiber)
- ½ cup Greek yogurt
- 1 scoop vanilla protein powder
- ½ tsp cinnamon
- 1 cup milk of choice
- Ice cubes
Method:
Blend until smooth.
8. Coffee Calypso
For those early morning F45 resistance classes, this exercise smoothie doubles as your post-workout recovery and your morning coffee.
A shot of good-quality espresso offers a natural energy boost, while banana and oats top up glycogen stores. Add protein powder and almond milk, and you’ve got a post-workout protein shake that supports muscle repair while keeping you alert and ready to tackle the day ahead.
Ingredients:
- 1 banana
- 1 scoop vanilla or chocolate protein powder
- 1 shot cooled espresso
- 2 tbsp rolled oats
- 1 cup almond milk
- Ice cubes
Method:
Blend until smooth and creamy.
9. Blueberry Iceberg
Longer, high-energy training days call for more sustained fuel, and this bright blue exercise smoothie delivers – combining slow-digesting oats with antioxidant-rich blueberries and protein powder for balanced recovery.
It’s designed to replenish your glycogen reserves while helping your muscles repair, making it a great option for boosting your running endurance – perhaps ahead of the HYROX Run Club – or when tackling multiple F45 sessions in a week.
Ingredients:
- ½ cup rolled oats
- 1 cup blueberries (fresh or frozen)
- 1 scoop protein powder
- 1 tbsp flaxseeds or chia seeds
- 1 cup milk of choice
Method:
Blend until thick and creamy – then enjoy!
Now you’ve browsed the best protein shakes for after your workout, next explore what to eat before a workout with our in-depth explainer.
Sources:
1 https://www.healthline.com/nutrition/banana-after-workout
3 https://www.healthline.com/nutrition/avocado-nutrition
4 https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you
5 https://www.healthline.com/nutrition/foods/apples
6 https://www.healthline.com/nutrition/cinnamon-and-diabetes
