Took My Post-Workout Smoothie to the Next Level

First time I went to the gym, back in 2017 I met my first ever “gym bros”. Next to flexing muscles and non-PG locker room talk, I also noticed them drinking Protein Smoothies. Because I didn’t know better, I assumed that’s some unhealthy muscle booster. So I ignored it.

It’s 2025 and we definitely know better now. There’s a huge number of potential red-flags when making those shakes. From simple ones like “what’s in your Oat Milk?”, to the more complex ones on how bananas affect bluberry absorption.

Let’s explore!

Now, years later I finally perfected my own Protein Smoothie formula. Let’s talk about it!

What does a good post-workout smoothie need?

A great post-workout smoothie isn’t just about protein. Those guys I saw back in 2017 just mixed Whey protein with milk. I bet it tasted awful ;)

When done right it’s about giving your body the full spectrum of nutrients it needs to recover, rebuild, and re-energize. While protein is essential for repairing muscle fibers and supporting growth (aim for about 20–30 grams), carbohydrates are just as important.