One of the most overlooked aspects of training is recovery. Without proper recovery, your body can respond poorly to future training, make less progress in a given training session, and break down with injuries.
A combination of good sleep, a clean diet, and active recovery is best, but one easy way to boost your recovery involves what you consume immediately after training. This is why I wanted to share with you a quick, simple recovery smoothie. When consumed within 30 minutes of training, it will increase your recovery and decrease soreness.
Post-Training Recovery Smoothie
Ingredients:
- 8–9 frozen strawberries
- 1/2 to 3/4 cup plain unsweetened kefir (or dairy-free kefir)
- 1/2 to 3/4 cup 2% milk (or almond milk, oat milk, etc.)
- 5 grams (2 teaspoons) creatine monohydrate powder
- 1/8–1/4 teaspoon branched-chain amino acids (BCAAs)
- 1/4 teaspoon L-Glutamine
- (Optional) 1 small scoop of vanilla protein powder
Instructions: Combine all ingredients and blend until smooth. Be sure to drink within a half hour of completing your workout. Also, be sure to follow up with a high-protein meal within two hours.
Dietary Note: For our vegetarian and vegan friends, you can go with dairy-free kefir and a milk alternative, as well as use a plant-based protein powder.
Where to Buy Supplements
Creatine, L-glutamine, and BCAAs can be bought in bulk very cheaply. I recommend a company called Bulk Supplements; they're high-quality and extremely affordable.
Notes:
- BCAA Timing: Many people prefer to take branched-chain amino acids pre-workout. I include them in this smoothie simply because it is easier for me to get everything I need into one smoothie rather than taking multiple supplements at multiple times.
- Medical Disclaimer: Always consult your physician before taking any supplement to be sure it's right for you. This post should not be construed as medical advice.
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