10 Best Things to Blend with Protein Powder for Faster Post-Workout Recovery

If your post-workout recovery routine still looks like a scoop of protein powder in water and a shrug, it’s time for an upgrade. Your body’s in repair mode, and what you feed it matters a lot.

Blending your protein powder with the right ingredients can help speed up muscle recovery, reduce soreness, replenish lost nutrients, and keep your energy levels steady throughout the day.

Whether you’re lifting heavy, training for endurance, or just want to feel less wrecked the next day, we’ll give you some protein shake combos that pack serious recovery power.

Why Is Post-Workout Meal so Important

You just crushed your workout. Muscles torn (in a good way), sweat dripping, endorphins flowing. But what happens next is just as important as what happens in the gym.

During intense training, your muscles burn through glycogen (stored carbs) and experience microscopic damage. This isn’t a bad thing – it’s how your body gets stronger. But without the right recovery fuel, your body won’t rebuild efficiently. As a result, you may feel sore, sluggish, and slower to bounce back.

What you feed your body after exercise directly impacts how fast you recover, how sore you feel the next day, and how ready you are to show up again tomorrow.

According to a review in Sports Medicine, consuming at least 1g of carbohydrates per kg of body weight per hour, combined with ≥0.3g of protein per kg per hour, kickstarts muscle repair and replenishes glycogen faster than carbs or protein alone. The carb-protein combo also boosts insulin release, which accelerates nutrient delivery to your muscles.

In plain English? If you weigh 70kg (about 155 lbs), you’re looking at 70g of carbs and 21g of protein in the hours following exercise to recover faster and feel less wrecked tomorrow.

So no, tossing a scoop of protein in water and calling it a day won’t cut it. At least, not if you want to reduce soreness, rebuild stronger, and keep your performance sharp.

10 Best Things to Blend with Protein Powder for Post-Workout Recovery

Your post-workout shake doesn’t have to be boring (or chalky). Blending the right ingredients with your protein powder can seriously upgrade both the taste and the benefits of your recovery routine.

Whether you’re focused on muscle repair, glycogen replenishment, or just trying to feel less like you got hit by a truck after leg day, these 10 add-ins can help your shake pull double duty: functional and delicious.

Let’s start with the classics:

1. Banana

Bananas are a post-workout staple for a reason. They’re rich in fast-digesting carbs to help refill your muscle glycogen stores, plus they’re packed with potassium – a key electrolyte lost through sweat. Blending in one banana gives your shake a creamy texture and a naturally sweet boost without needing syrupy add-ins.

Pro tip: Pair it with chocolate or peanut butter protein for an unbeatable combo.

2. Berries

Blueberries, strawberries, raspberries – you name it. These antioxidant-rich powerhouses help fight off post-exercise inflammation and oxidative stress, which can speed up recovery and reduce soreness. They're also low in sugar compared to other fruits, which is great if you’re watching your carb intake.

Toss in a handful of frozen berries to cool your shake down and give it a vibrant flavor punch.

3. Collagen or Creatine

Want to squeeze more recovery benefits out of your shake without changing your routine? Toss in a scoop of collagen or creatine.

Collagen adds support for your joints, ligaments, and tendons. If you’ve ever felt a little creaky after a tough workout or noticed your knees talking back during squats, collagen’s your friend. It’s packed with amino acids that help your body rebuild the stuff that holds you together.

Creatine, on the other hand, is the gold standard for gym performance. It helps your muscles refill their energy stores faster, which means better strength, quicker recovery, and more reps next time around. And despite the old myths, it’s safe and well-researched.

The best part? Both are flavorless, mix easily, and turn your regular shake into a recovery cheat code.

4. Greek Yogurt

Think of Greek yogurt as the secret sauce that makes your post-workout shake feel like a treat while quietly leveling up your recovery game.

It’s packed with protein (up to 15g per serving), which gives your muscles more of what they need to rebuild. It’s also loaded with calcium to support muscle contractions, and probiotics to keep your gut in check for better nutrient absorption and less bloating.

As a bonus, it makes your shake thick, creamy, and way more satisfying than a watery blend. Go with plain, full-fat yogurt for a rich texture and a dose of healthy fats that help keep you full and fueled for hours.

It’s one of those add-ins that makes your shake feel less like a chore and more like a dessert with benefits.

5. Nut Butter

Need your shake to go from snack to meal? A spoonful of nut butter is the move.

Almond, peanut, or cashew butter all bring healthy fats, fiber, and extra protein to the table. That combo keeps your energy steady and your stomach from growling an hour after your workout.

Nut butter also slows down digestion just enough to keep you fuller for longer, while still helping shuttle nutrients where they’re needed most: your tired muscles.

Plus, it adds a creamy texture and rich flavor that makes your shake taste a little indulgent without loading it up with junk. Just keep an eye on portions (1–2 tablespoons max) so you don’t accidentally double your calorie count.

6. Coconut Water

If your workout left you drenched and dizzy, coconut water can help you bounce back faster.

It’s nature’s Gatorade – packed with potassium and electrolytes that replenish what you sweat out, minus the added sugars and artificial colors. Blending it with protein powder gives your shake a light, refreshing twist that hydrates while it helps rebuild.

Try it with tropical flavors (banana, pineapple, mango) for a vacation-in-a-blender vibe that makes recovery feel a little less clinical.

7. Spinach or Kale

Tossing greens into your post-workout shake might sound like something only a fitness influencer would do, but it’s low-key genius.

Spinach and kale are packed with vitamins A, C, and K, which are nutrients your body uses to repair cells, reduce inflammation, and support immunity. They’re also rich in magnesium, which plays a key role in muscle function and recovery.

The best part is that you won’t even taste them. Blend in a handful of greens with banana, berries, and vanilla protein powder and you’ll barely notice they’re there. Just skip the kale stems unless your blender can handle them.

8. Cacao Powder

Cacao is basically chocolate’s cool older cousin that brings less sugar and more antioxidants.

A spoonful of raw cacao powder adds a rich, chocolatey flavor to your shake and brings anti-inflammatory polyphenols to the recovery party. It also contains a little magnesium and theobromine, a natural compound that can gently boost your mood and energy.

Pair it with banana, nut butter, and a pinch of sea salt, and you’ve got yourself a post-workout shake that tastes like dessert and works like recovery medicine.

9. Adaptogen & Nootropic Blend

Recovery isn't just about muscles. It's also about your brain and nervous system. Blending in an adaptogenic nootropic mix like MTE gives your body the support it needs to handle mental fatigue, stress, and inflammation after intense training.

Ingredients like ashwagandha, holy basil, and GABA can help lower cortisol, support mood, and promote full-system recovery, not just physical. And since MTE is a caffeine-free wellness powder, it won’t mess with your sleep if you’re working out in the afternoon or evening.

10. Cinnamon or Turmeric

Cinnamon helps regulate blood sugar, which is especially useful post-workout when your insulin sensitivity is high and your muscles are primed to soak up nutrients. It also adds a warm, cozy flavor that pairs well with vanilla, chocolate, or chai-style shakes.

Turmeric, on the other hand, is your anti-inflammatory MVP. Thanks to curcumin (its active compound), it can help reduce post-exercise soreness and support joint recovery, especially if your workouts leave you limping.

Tip: Blend turmeric with a pinch of black pepper to boost absorption, and pair it with ingredients like ginger, banana, or coconut milk for a golden shake that goes down easily.

What to Avoid Mixing with Your Recovery Shake

You just crushed a workout and your body’s primed to rebuild. The last thing you want is to throw off your recovery with the wrong add-ins.

While it’s tempting to toss everything into the blender and call it healthy, some ingredients can slow digestion, cause bloating, or cancel out the benefits of your protein powder. Here’s what to skip:

• Raw cruciferous vegetables (like broccoli or cauliflower): They’re great on your plate, not in your shake. Raw, fibrous veggies can cause gas and bloating and you don’t want that right after an intense session.
• Artificial sweeteners: While they save calories, sweeteners like sucralose or aspartame can mess with your gut, cause bloating, and even trigger sugar cravings later in the day.
• Fruit juice: It may sound healthy, but most juices spike your blood sugar without the fiber to slow absorption. Stick to whole fruits for a more balanced blend of vitamins and carbs.
• Too much fat (like heavy cream or excessive nut butter): A little healthy fat is great, but overdoing it can slow down digestion and delay the absorption of the protein and carbs your muscles need now, not later.
• Alcohol: This one’s obvious (hopefully), but it’s worth stating – alcohol impairs protein synthesis, dehydrates you, and doesn’t belong anywhere near a recovery shake.
• Ice cream or sugary flavored yogurts: Sure, they taste amazing. But all that added sugar and fat can leave you sluggish instead of recharged. Try frozen bananas or Greek yogurt for a creamy texture with better macros.

Build the Ultimate Recovery Shake (Sample Recipes)

Here are three quick blends to fuel your post-workout recovery:

Tropical Recharge

Light, hydrating, and loaded with potassium to help muscles bounce back fast.

• 1 scoop protein powder
• 1/2 banana
• 1/2 cup frozen pineapple
• 1 cup coconut water
• 1 tsp chia seeds

Chocolate Greens Power-Up

Antioxidants + healthy fats + greens = muscle repair and energy in one glass.

• 1 scoop protein powder
• 1 cup spinach or kale
• 1 tbsp cacao powder
• 1 tbsp almond butter
• 1 cup almond milk

Focus & Recovery

Protein for recovery. MTE for focus, energy, and a calmer post-workout mood.

• 1 scoop protein powder
• 1/2 cup Greek yogurt
• 1 scoop MTE
• 1/2 banana
• Dash of cinnamon
• 3/4 cup water or nut milk

Your Protein Shake Deserves an Upgrade

Blending your protein powder with the right ingredients gives your body what it needs to recover, rebuild, and come back stronger.

From muscle-repairing carbs and anti-inflammatory superfoods to adaptogens that support your nervous system, the right combo can turn a basic shake into a full-body recovery tool.

Whether you’re training hard or want to feel better after a long day, your shake should help you feel and perform the best.

Wondering why MTE belongs in your post-workout (or pre-workout) routine? Check out the full list of benefits of our feel-good daily wellness blend.