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  • brandygainor

Post Workout Smoothies

Updated: Apr 1

My Favorite PWO Smoothies

Strawberry Banana

40g bananas

15g spinach

60g strawberries

150mL coconut milk

30g vanilla protein powder

10g chia seeds

50mL cold water

handful of ice


Blend together and enjoy!


You can use whatever milk you prefer. I have found 200mL is the consistency I like.


This is also the order I add the ingredients to the cup for best and consistent blending.





Chocolate Peanut Butter

50g bananas

15g spinach

15g peanut butter

150mL coconut milk

30g chocolate protein powder

10g chia seeds

50mL cold water

handful of ice


Blend together and enjoy!


Same notes: You can use whatever milk you prefer. I have found 200mL is the consistency I like.


This is also the order I add the ingredients to the cup for best and consistent blending.




Here are a few notes from me about protein. I recommend you find a protein powder that works well for you. Protein is so good for us—every cell in our body is made of protein, and we need it. Protein is very good for women, but most women do not get enough. Protein helps regulate your hormones. Protein helps your metabolism. Your protein intake can affect your sleep, hormones (such as cortisol), energy, metabolism, and many other things about your health. Feel free to do your own research and learn about the benefits and importance of protein. Precision Nutrition has some great information about protein.


I suggest you consider looking at how much you need, your current intake, and decide if you need to make any changes. Be wise about that. Simply adding more protein (which would be adding more calories) could affect your weight, but if you adjust your diet appropriately, it may even help you lose weight, regulate your weight, and I certainly believe it will benefit your overall health (see some of the above reasons).


You can easily learn what foods are higher and best in protein. Protein found naturally in food is always going to be our best option! I choose to use powder as a supplement because I do not naturally intake enough on a daily basis. I also enjoy feeding and fueling my muscles after a workout—providing it with carbs and protein right afterward--I think it’s very beneficial.


Here are some of my favorite protein powders I use or have used that I like. Isopure Vanilla--Zero Carb, Isopure Chocolate--High Carb, Isopure--Citrus Drink, PEScience, Optimum Nutrition, Muscle Milk--I like the on-the-go cartons when traveling in the US. There is no one size that fits all, in my opinion. You need to consider if you have any kind sensitivities, like lactose for example. Would you like to have a supplement with higher carbohydrates or lower carbohydrates? Flavor is also a big factor for many people.


Update: Since coming to the US, I have also used Momsanity chocolate and vanilla protein powders--this might be a great choice for you if you would like to have a "cleaner" protein powder. However, Isopure currently remains my favorite for numerous reasons.


I recommend learning and trying new things, reading about it, and figuring out what might be good options for you, and that could simply mean more egg whites, lean meat options, Greek yogurt, etc. No matter what options you take, it is a great benefit for your health to get more protein!