The Do’s and Don’ts of Workout Smoothies

Making a tasty smoothie is simple – add all your favorite ingredients to your Solo Blend and go! But making an effective, healthy, fitness-enhancing smoothie? That takes a little planning…

Here we’re unpacking the do’s and don’ts for workout smoothies and offering some delicious pre- and post-workout recipes to both fuel and recover.


The Basic Do’s and Don’ts of Smoothies for Fitness

A smoothie can make or break your workout. There are tons of healthy ingredients that help to build muscle, reduce inflammation, and give you that extra energy boost, but there are also some ingredients that can undo all the hard work you put into your active day. Here are the basics rules to follow when making healthy smoothies to boost your fitness routine:


  • Focus on protein: Protein is crucial for building muscle and managing cravings. Use ingredients like nut and nut butters, silken tofu, plant-based milk, or healthy protein powders to get the most bang for your bench press.
  • Spice it up: Spices and herbs are an excellent way to both add flavor and powerful antioxidants to your diet. After a workout, spices like cinnamon, turmeric, and ginger can reduce inflammation and help sore muscles relax quicker.



  • Go lean on fats: Adding fat to your smoothie may sound like a step backwards when you’re exercising to stay trim, but healthy fats are actually crucial for managing a healthy weight, repairing tissues, and staying energized. Opt for foods like avocado, nuts, flax, or MCT oil.
  • Sweeten with sugar: Juices, sugar, and even honey add extra calories and can spike your blood sugar. Instead, sweeten with less obvious ingredients like carrots, apples, and oats.




Energy-Boosting Pre-Workout Smoothie

  • 1 cup fresh spinach
  • 1 cup almond or oat milk, unsweetened
  • 1/2 apple
  • 1/2 banana
  • 1/4 cup rolled oats
  • 1/2 tbsp coconut oil or MCT oil
  • 1 tsp ground flax seeds
  • 1/2 tsp ground cinnamon



Road to Recovery Post-Workout Smoothie

  • 1 banana, peeled and sliced
  • 1-inch piece of fresh ginger, peeled
  • 2 handfuls fresh baby spinach
  • 1 cup frozen pineapple chunks
  • 1/2 cup coconut water
  • 1/2 cup almond milk or Greek yogurt, unsweetened
  • 1 tbsp chia seeds
  • 1 tsp turmeric powder



The thought of a cool, fruity smoothie is enough to get us off the couch for a bit of exercise! Want more health and fitness tips?  Follow @solo.wellness on Instagram for more tips, recipes, and inspiration!