Research has consistently shown that consuming protein after a resistance training can speed up recovery and optimize muscle gains, but it was athletes who cottoned on to it years back before the science was clear. They swear by protein-rich foods post-workout, which is why I reserve this smoothie for after my toughest workouts. It’s higher in fat than what you would normally see in other post-workout protein recipes, but I’ll explain why later. This recipe is one of my favorite go-to snacks after a morning in the gym because it helps me get my vegetables in so early in the day, which helps me stay on track with my other meals. It’s also one of my weight loss staples (along with my superpowered kale smoothie) because the healthy fats keep me full until my next meal.

High Protein Huge Reward

Intermittent fasting is a great tool for promoting weight loss and improving insulin resistance. However, for those who exercise while still in a fasted state, it becomes a necessity to have a quick way to refuel immediately after the workout so as not to compromise recovery. Avocados are a great source of energy in the form of healthy fats, not to mention their anti-aging properties, disease fighting antioxidants, and vitamins and minerals. (1) Kale on the other hand, is a carb-based superfood that helps fight free radical damage in the body. (2) To sweeten your smoothie a bit more, we have honey. Honey has many medicinal uses, including the control and treatment of wounds, cancer, diabetes, asthma, and also gastrointestinal, neurological, and cardiovascular diseases. Honey has a potential therapeutic role in the treatment of disease by antioxidant, antimicrobial, anti-inflammatory and phytochemical properties. (3)

Start by chopping up the kale and peeling the avocado pear. You want to handle the avocado with care as they tend to bruise quite easily. If you have a big enough blender, you actually don’t even need to chop up your kale.

To help liquify your smoothie, you’re going to be adding in some coconut milk, honey, vanilla extract and ice. For those of you who don’t like adding cow’s milk to your smoothies, you can always sub it for some coconut milk or even almond milk. I prefer coconut milk with this recipe because it adds a delicious hint of coconut which complements the honey nicely. Plus, coconut is classified as a highly nutritious food that’s rich in vitamins, minerals and dietary fiber. It’s also been shown to be beneficial in the treatment of hypertension, insulin resistance, diabetes, dyslipidaemia, and obesity. (4) Blitz away until there are no more chunks and you have a rich smoothie that’s a beautiful shade of light green.

This nutrient-dense kale avocado smoothie recipe is great to make at home just before heading to your work out. I usually make it an hour before and leave it in the fridge so that it stays fresh.

I’ll often pour my smoothie mix into a water bottle and take it with me to the gym. I particularly like the bottles from BlenderBottle, as they come in a handy 3-pack and have interchangeable lids. They’re so convenient that they slip right into my gym bag and sort out any cravings that I might have so that I can get back to work without being fixated on my next meal.