After your intense workout, you have a small window of opportunity to effectively refuel your body. Studies have shown that there is a 45-minute timeframe when your body can effectively absorb nutrients like carbohydrates and proteins.

You could use this time to get a high protein meal, or try and cook up a delicious dish of the carbohydrates and sugars that your body is craving.

A better solution would be to grab a power-packed post-workout drink that gives your body a quick intake of those nutrients. A post-workout drink could be the key to getting past the next plateau of your workout schedule.

Try one of these delicious post-workout drinks to revitalize your body.

Chocolate Peanut Butter Smoothie

Right after your workout, your body is looking for fuel to break down into the building blocks it needs to build up tissue. Try this powerful smoothie with a burst of flavor and a punch of protein.

Add 1 scoop of chocolate protein powder, 1 cup of water or unsweetened almond milk, ice, and 2 tablespoons of peanut butter. Throw in ½ cup of cottage cheese and blend together until smooth.

This drink gives you 40 grams of protein and 20 grams of carbohydrates in one gulp.

Banana Nut Blend

Bananas are a great source of potassium that keeps your muscles from cramping and helps your sensory system communicate better. Use a banana in this recipe for those benefits plus a flavor-enhancer.

Add 1 banana, 1 teaspoon of organic honey, 1/4 cup rolled oats, ½ cup of unsweetened almond milk, 1 tablespoon of peanut butter and ice. Blend until smooth.

This drink will give your body a hit of 15 grams of protein and 30 grams of carbs. Your body needs the carbs to build up energy reserves and so that it doesn’t break down muscle tissue for that energy.

Nutty Nectar

Nuts are your best friend after a workout because of how much protein and good natural fats they contain. They are rich in the sorts of nutrients you need for quick recovery.

1 scoop of a protein powder of your choice (chocolate, vanilla…etc.)

To this, add a handful of walnuts, a handful of raw almonds, 1/3 cup of cottage cheese, water and ice. You could even add a couple spoonsful of ground flaxseed for an added protein boost. Blend until smooth.

Berry Blast Protein Smoothie

Berries are a super food that tastes great and are easy to add to anything you’re already eating. Throwing in berries just makes sense for an after-exercise drink that will swiftly restore your energy levels. The berries also add glycogen to your blood which is an added bonus.

Add 1 scoop of vanilla protein powder, 1 cup of almond or low-fat milk, ½ a frozen banana and 1 cup of frozen berries. Blend until smooth and add water if needed.

The frozen banana and berries give this a rich and thick texture that feels great after a hard session at the gym.

Chocolate Milk

You shouldn’t use chocolate milk as your go-to drink every time, but as a reward for a particularly grueling session, it’s an excellent post-workout drink. It also gives you the bonus of restoring your glycogen levels and hitting you with fast-absorbing whey proteins. It will rehydrate you as well as any other drink, but it’s best used in moderation, and not as a daily recovery system.

So, there you have it. There are some quick and simple drinks that help boost your immune system, build up your muscle, drive up your energy levels, and push you on the way to a speedy recovery. Plan your diet regime after doing post workout and you’ll see faster results every time.