If you exercise regularly – and everyone ought to – here’s a recipe & video giving a post-workout smoothie designed to aid rapid recovery and avoid muscle fatigue.

According to Rozzie Batchelar – Jamie Oliver’s fitness nutrition specialist – this is just about the perfect post-workout smoothie. It delivers 2 of your “5-a-day” and contains much more nutritional value than your average protein shake.

Rozzie makes a couple of excellent points…

woman-joggingWhatever your goal with exercise, looking after your body and helping it to recover after an intense workout is of critical importance. If you don’t look after your body and feed it the right things, then your ability to do exercise or work out will decline.

It is important to consider the goals of sports nutrition; to provide adequate fuel, prevent dehydration, achieve and maintain the right lean and fat mass and promote recovery. The nutrition goals surrounding exercise also depend on the intensity of the exercise you are doing. I am a long distance runner, so my post-run go-to caters towards the needs of someone undergoing a long but fairly low-intensity workout. In this instance your muscles use both carbs (in the form of muscle glycogen) and fatty acids for fuel, and so for my post-workout go-to, I aim to get my calories from 20% fat, 20% protein and 60% carbs.


With this in mind, we have put together a smoothie that has the formula to help post-workout recovery, with an ingredients list that is packed full of goodness. The sweet potato in particular, as well as providing a portion of your 5-a-day, is a great source of non-starchy carbohydrate, so will help replace muscle glycogen lost during the work out so you can carry on with your day without tired muscles!

Read on for Rozzie’s perfect post-workout smoothie recipe, then watch the video by guest presenters John Chapman and Leon Bustin – AKA The Lean Machines