A Delicious & Nutritious Post Workout Smoothie

Here is a recipe for a mouth-watering, nutritious, high protein smoothie which can be used ideally after an intense workout out, or even as a snack in between meals.

Just a small tip, if you want to make a sweet smoothie and have it thick and milky like a milkshake, opt for low fat plain cottage cheese instead of ice cream. High in protein and low in sugar!

The best smoothies are nutrient-dense, providing vitamins and oils necessary for good nutrition. Fat is required for biological functions and burned by your body for energy; a good smoothie should have some dietary fat. Simply blending a banana with ice and skim milk does not make a good smoothie; there is almost no fat for the body to use in assimilating the vitamins, and there is little nutritive content at all. A healthy smoothie contains egg yolks, coconut oil, cream or other nutrient-dense foods. Smoothies are a great, simple way to get in the extra nutrition you need. [1]



Post Workout Smoothie

By FitNish.com Published: October 5, 2012

  • Yield: 1 glass ( 1 Servings )
  • Prep: 5 mins
  • Cook: .5 min
  • Ready In: 5.5 mins

A Delicious & Nutritious Post Workout Smoothie with Milk and Cottage Cheese.


  • 200 ml milk low fat
  • 80 grams cottage-cheese plain, smooth and low fat
  • 100 grams greek-yoghurt plain
  • 1 banana small
  • 1 grapefruit or a handful of strawberries
  • 1 tsp cinnamon
  • Dash of stevia
  • 1 tsp guar-gum (optional) - guar gum is just a thickener
  • 15 grams protein-powder I used Evox’s 100% whey protein, chocolate flavor
  • 2 tsp desiccated-coconut


  1. Place all ingredients in a blender, and blend for 30 seconds. Just check that the protein powder does not stick to the sides of the blender. If it does just scrape it off with a spoon and blend again.
  2. Pour into a glass and enjoy! *Please note you can manipulate the amounts of each ingredient depending on your nutritional requirements.

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