After a hard ride, your body needs carbohydrates to replenish glycogen and protein to support muscle repair. Getting this right helps you recover faster, train better, and stay consistent. 

Smoothies are one of the easiest ways to do it. Quick to make, easy to digest, and effective. 

Here are four recovery smoothies for cyclists and endurance athletes you can use after training. 

High-Carb, Easy to Digest 
A light, fast-absorbing option ideal for post-workout recovery or even pre-ride fueling. 

Ingredients 

• ¾ cup ice 

• 1 cup (140g) cherries (fresh or frozen) 

• ¼ cup (60ml) pomegranate juice 

• 1 scoop (25g) vanilla whey protein 

• 1 tbsp walnuts 

• 1 cooked beet 

Directions 
Blend until smooth and serve immediately. 

Nutrition (per serving) 

• Calories: 400 

• Carbs: 70g 

• Protein: 25g 

• Fat: 2g 

Endurance Recovery + Meal Option 
Higher in carbohydrates and fiber, making it ideal after long rides or as a recovery meal. 

Ingredients (2 servings) 

• 2 bananas 

• 2 cups (300g) blueberries 

• 1 cup (80g) oats 

• 1.5 scoops (50g) protein powder 

• 1 cup (30g) spinach 

• Juice of ½ lemon 

• 2 cups (480ml) almond milk 

• 1 tbsp acai powder (optional) 

Nutrition (per serving) 

• Calories: 510 

• Carbs: 82g 

• Protein: 27g 

• Fat: 8g 

High-Calorie Recovery for Big Training Days 
A more substantial option for longer sessions or heavy training blocks. 

Ingredients 

• 1 cup (250g) cooked sweet potato 

• 1 frozen banana 

• ¾ cup (180ml) almond milk 

• ½ cup (140g) Greek yogurt 

• ½ scoop (18g) protein powder 

• 1 tbsp almond butter 

• 1 tsp vanilla extract 

• ½ tsp cinnamon 

• ⅛ tsp nutmeg 

Nutrition (per serving) 

• Calories: 65 

• Carbs: 94g 

• Protein: 37g 

• Fat: 14g 

Anti-Inflammatory Recovery Option 
A high-carb recovery smoothie with added spices that may support recovery and reduce inflammation. 

 Ingredients 

• 1.5 cups (250g) frozen mango 

• 1 frozen banana 

• 1 cup (240ml) almond milk 

• 1 scoop (25g) protein powder 

• ½ tbsp cashew butter 

• 1 tsp honey 

• ½ tsp turmeric 

• ½ tsp cinnamon 

• ¼ tsp ginger 

Nutrition (per serving) 

• Calories: 565 

• Carbs: 90g 

• Protein: 31g 

• Fat: 7g

To get the most out of your training: 

• Refuel within 30–60 minutes after your ride 

• Aim for 60–100g of carbohydrates depending on session length 

• Include 20–30g of protein to support recovery 

• Choose liquid options when appetite is low 

The goal is simple: replace what you used so you can go again. 

Want to dial in your fueling beyond just recipes? Work with a coach and build a nutrition strategy tailored to your training. Apply now and start with a free consultation.