Q: What's the best post-workout smoothie for recovery?
A: Berries + Greek yogurt + PEScience Select Whey-Casein blend gives fast and slow proteins, antioxidants, and 40g carbs in a single 350-kcal shake.
For post-workout, the goal is amino acids fast AND carb replenishment. PEScience Select is a whey-casein blend — whey for the immediate amino spike, casein for the 4-hour drip. Berries cover antioxidant load, Greek yogurt adds another 12g protein. Total: 42g protein, 40g carbs. Perfect post-lifting window.
Ingredients (1 serving)
- 1 scoop (30g) PEScience Select Vanilla — PEScience Select Protein (27 servings)
- 1/2 cup 0% Greek yogurt
- 1 cup frozen mixed berries
- 1 banana
- 1 cup unsweetened almond milk
- 1 tsp honey (optional)
- Ice if needed
Instructions
- Add everything to a blender.
- Blend high speed 30 seconds.
- Pour into a tall glass.
- Drink within 30 minutes post-training.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~350 kcal |
| Protein | 42 g |
| Carbs | 40 g |
| Fat | 3 g |
| Fibre | 8 g |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Frozen berries beat fresh — they thicken without ice.
- Skip the honey if you're cutting; banana alone covers the glycogen-replenishment carbs.
- Add 1 tsp creatine (Allmax Creatine Monohydrate) for daily creatine dose.
Frequently Asked Questions
Why a blend instead of pure whey post-workout?
Whey-casein blends give you both fast and slow protein kinetics — the casein keeps amino acids elevated for 4 hours instead of 90 min.
Are berry antioxidants worth it post-workout?
Yes — anthocyanins in berries help blunt some inflammatory markers from intense training, supporting recovery.
Can I make this dairy-free?
Sub PEScience Vegan Select Protein and coconut yogurt — protein drops to ~28g.
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Best Whey Protein in Canada · Best Protein Bars in Canada · Best Protein Snacks in Canada · TNF Buying Guides
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