Tropical Recovery Smoothie

Try this tropical smoothie, a post-workout powerhouse, to refuel your body and promote overall health. Coconut water and bananas replenish electrolytes and fluids lost through sweat, keeping you hydrated and your muscles functioning optimally. Protein from the whey powder and Greek yogurt aids in muscle repair and rebuilding, while vitamin C from the frozen mango or pineapple fights off muscle soreness and supports your immune system. 

The optional spinach boosts vitamin K for bone health, and honey or maple syrup provides natural sugars to replenish your energy stores. With its blend of hydrating ingredients, muscle-building protein, immune-boosting vitamins, and natural energy sources, this smoothie is a delicious way to recover after a workout.


  • 1 cup unsweetened coconut water (electrolytes)
  • 1/2 banana (potassium)
  • 1 cup frozen mango or pineapple (vitamin C)
  • 1 scoop vanilla whey protein powder (protein)
  • 1/2 cup plain Greek yogurt (protein, calcium)
  • 1/4 cup water or additional coconut water (adjust for desired consistency)
  • Optional: Handful of baby spinach (vitamin K, antioxidants)
  • Optional: Tbsp of honey or maple syrup (natural sugar for energy)


  1. Blend all ingredients together in a blender until smooth and creamy.
  2. Adjust the consistency by adding more water or coconut water if desired.
  3. Taste and add more honey or maple syrup for extra sweetness (optional).


  • Coconut water: Provides natural electrolytes like potassium, sodium, and magnesium, which are lost through sweat during exercise.
  • Banana: A good source of potassium, another important electrolyte.
  • Frozen mango/pineapple: Adds delicious flavor and vitamin C, an antioxidant that helps with muscle recovery.
  • Whey protein powder: Provides protein for muscle repair and growth.
  • Greek yogurt: Another source of protein and calcium for bone health.
  • Spinach (optional): A leafy green rich in vitamin K, which plays a role in blood clotting and bone health.
  • Honey/maple syrup (optional): Provides a natural source of carbohydrates to replenish energy stores.


  • You can substitute the protein powder with another flavor if desired (chocolate, strawberry, etc.).
  • If you’re vegan, you can use plant-based protein powder or add hemp seeds for protein content.
  • Feel free to experiment with other fruits like berries or peaches.
  • This recipe is a guideline; adjust the ingredients based on your preferences and dietary needs.

Enjoy this refreshing drink after your workout to help your body recover, rehydrate, and rebuild muscle!

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