post workout treat

Greena Colada Smoothie | Post Workout Treat


  • Vanilla Paleo or Plant Power
  • 1-2 handfuls spinach leaves
  • 1/2 frozen banana
  • 1/2 cup frozen pineapple chunks
  • 1/3 cup pineapple (or pina colada juice)
  • 1/4 cup coconut milk
  • a handful of ice cubes
  • Fiber Boost, optional


Combine all ingredients in a blender. Blend until smooth, about 1 minute. Serve immediately. This one is awesome and a little “icy” just like the real thing. You can also use coconut milk yogurt for a little more thick and decadent gut-friendly goodness. This is a post workout treat the whole family will love. Actually, you might even want to use it to make popsicles.

What Makes a Good Recovery Smoothie?

Keep it high in quality protein, antioxidants and healthy fats for reducing inflammation and supporting muscle repair. After 50 you want to be purposeful with each meal. Plan adequate protein (25-30 grams) at each meal and a post workout smoothie can be a part of that or in addition to it.

Many women choose to have very little before they exercise. So, that makes the post workout smoothie a meal or you want to find an alternative that offers close to 30 grams of protein, 2 cups of veggies, and 10-15 grams of fiber along with healthy fats. You can sweeten with small amounts of fruit. However, don’t let fruit be your smoothie.

Here’s why: fructose, even from fruit, following a workout can increase fat storage. I’m guessing that’s probably not the goal you have for your exercise. So make sure your focus post exercise is on high quality protein and fruit sparingly is fine.

Lastly, timing is everything!

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

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Right Thigh
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