Follow our smoothie guide, and you’ll be providing your body with the right nutrients to help you recover, and be ready for your next workout.


Include 1-2 ingredients from each category:

1 – Fruits and Vegetables (1/2-1 cup)

  • ½-1 banana
  • Berries-blueberries, raspberries, strawberries, blackberries
  • Pineapple
  • Mango
  • Peach
  • Kiwi
  • Dark Leafy greens-spinach, kale, Swiss Chard
  • Roasted/steamed beets
  • Roasted sweet potato
  • Pumpkin
  • Frozen Acai

2. Healthy Fat (1-2 tbsp.)

  • Peanut Butter
  • Almond/Cashew/other nut butter
  • Sun Flower Butter
  • ¼ avocado
  • 3 – Protein/Recovery Aid (Necessary for post workout, not needed for a pre-workout smoothie)
  • ½-1 cup nonfat plain Greek yogurt
  • 1 scoop of protein powder (whey, vegan-pea, hemp, brown rice)
  • ¼-1/3 cup oats
  • ¼-1/3 cup cooked quinoa

4 – Smoothie Boost (additional nutrients)

  • 1 tbsp. chia seed (Whole or ground)
  • 1 tbsp. ground flax seeds
  • 1 tbsp. shelled hemp hearts
  • 1 tbsp. sunflower/pumpkin seeds
  • 1 tbsp. goji berries
  • 2 tsp acai powder
  • ¼-1/2 cup granola

5. Liquid (1 cup for a traditional smoothie, ¼ cup for a smoothie bowl)

  • Milk- skim, unsweetened almond, coconut, hemp, soy
  • Water
  • Coconut Water
  • Kefir (a fermented yogurt that provides probiotics/protein)

6 – Ice

At AthleticFoodieTM, we believe in fueling with as many natural and whole ingredients as possible. By choosing items from every category, you’re helping ensure that your body gets quality carbohydrates, lean protein, healthy fat, vitamins, minerals and antioxidants.

What About Pre-Made, Store Bought, Smoothies?

Most pre-made smoothies do not contain all the needed nutrients to replenish your muscle glycogen and begin muscle recovery, growth and repair. While they’re convenient, making your own smoothie ensures you are providing your body with the proper nutrients.

What is a smoothie bowl?

A smoothie bowl is similar to a smoothie, except there is less liquid. While you drink a smoothie, you use a spoon to enjoy a smoothie bowl. Both are delicious and can be perfect recovery meals. Generally you use 1 cup of liquid for a smoothie and ¼ cup of liquid for a smoothie bowl. Having a smoothie bowl gives you the ability to really boost your meal, by adding AthleticFoodieTM granola on top.

Take Away:

  • Smoothies and smoothie bowls make great meal replacements, as long as you choose ingredients from each of the smoothie guide categories. This will ensure that you are getting nutrients you need.
  • Choose a homemade smoothie over a pre-made, store bought, smoothie.
  • Smoothie bowls can provide additional nutrients, and energy, as they can be topped with granola-try with AthleticFoodieTM granola.