Blueberry and Spinach Recovery Smoothie
Why This Recipe Works for Athletes
This blueberry and spinach recovery smoothie delivers a powerful combination of antioxidants, plant-based iron, and fast-digesting carbohydrates to support recovery after training. Blueberries contain anthocyanins — plant compounds that help reduce exercise-induced muscle inflammation — while spinach provides iron and magnesium to support oxygen transport and muscle function. It is ready in under 5 minutes and pairs well with a protein-rich snack or meal in the post-session recovery window.
Ingredients
- 150g frozen blueberries
- 40g fresh baby spinach (a large handful)
- 1 medium banana, fresh or frozen for a thicker texture
- 250ml dairy milk or unsweetened oat milk
- 1 tablespoon natural almond butter or peanut butter
- 1 teaspoon honey, optional for additional sweetness
- Small handful of ice, omit if using a frozen banana
Instructions
- Add the milk to your blender first to help the blades blend smoothly without air pockets trapping ingredients.
- Add the spinach and blend briefly until the leaves are fully broken down — this prevents green streaks in the finished smoothie.
- Add the blueberries, banana, and nut butter.
- Blend on high for 45-60 seconds until completely smooth and creamy.
- Taste and add honey if you prefer more sweetness. Serve immediately for maximum nutrient retention.
Nutrition Notes
Per serving: approximately 320-380 kcal, 35-40g carbohydrates, 10-12g protein when made with dairy milk, and 8g fat. To increase protein content, add a scoop of vanilla or unflavoured whey or plant-based protein powder before blending. For a fully vegan version, use oat or almond milk and swap honey for maple syrup. The antioxidant-rich blueberries and leafy spinach make this one of the most nutrient-dense recovery smoothies you can make at home in under five minutes.
Prep time: 5 minutes | Servings: 1
