Five post-workout smoothies with actual recovery rationale. Macronutrient-balanced; under 5 minutes to make.

1. Classic chocolate-banana recovery

1 banana, 1 scoop chocolate protein, 1 cup almond milk, 1 tbsp peanut butter, ice. ~350 kcal / 25g protein.

2. Berry-Greek-yogurt

1 cup Greek yogurt, 1 cup frozen berries, 1 tbsp honey, 1/2 cup water or milk. ~280 kcal / 22g protein.

3. Green glow

1 cup spinach, 1 banana, 1/2 cup pineapple, 1 scoop vanilla protein, 1 cup almond milk. ~290 kcal / 25g protein.

4. Mango-coconut

1 cup frozen mango, 1/2 cup coconut water, 1 scoop protein, 1/4 cup Greek yogurt, ice. ~300 kcal / 28g protein.

5. Peanut-butter-banana-oat (longer workouts)

1 banana, 2 tbsp peanut butter, 1/2 cup oats, 1 cup milk, 1 scoop protein. ~450 kcal / 30g protein. Good for training over 90 min.

Common logic

Each smoothie provides 20-30g protein (muscle repair) + some carbs (glycogen replenishment). Consume within 60 min of training for best recovery.