4 Post-Workout Shakes for Recovery and Building Muscle

strawberry shake

Sore muscles are the norm for athletes. However, you can enhance recovery and promote muscle growth by combining nutrition with the customary remedies for reducing inflammation.

Double your benefits after your next strenuous weight training session with these delicious post-workout dessert-inspired shakes.

Chocolate Milk and Cherry Shake

Combining chocolate and cherries is not only tasty but nutrient-dense. A cup of chocolate milk provides glycogen, a basic fuel source for sustaining rigorous workouts, as well as calcium, vitamin D and phosphorus to develop strong bones. Fresh and dried cherries are rich in anthocyanin, a natural pain-killing compound that is great for relieving muscle and joint soreness and swelling.


  • 1 cup of chocolate milk
  • 1/4 cup fresh or dried cherries
  • Handful of ice cubes

Chocolate Milk and Strawberry Shake

Chocolate and strawberries form another savory combo. Swap out the cherries in the above recipe for strawberries, which contain phenols and manganese, more anti-inflammatory compounds and essential trace elements. Strawberries also contain bone-building minerals potassium and magnesium.

Pineapple and Orange Shake

Pineapple and orange juice are rich in anti-inflammatory vitamin C for those sore and tired muscles after workouts, practices and games.


  • 1 cup of crushed pineapple
  • 1 cup of orange juice
  • 1 cup of milk
  • 1/2 cup of vanilla yogurt

Banana and Walnut Shake

Bananas are vitamin and mineral powerhouses, containing vitamins A, B6, C and minerals potassium, magnesium, phosphorus and calcium. Walnuts contain anti-inflammatory omega-3 fatty acids to reduce muscle soreness.


  • 1 banana
  • 1/4 cup of chopped walnuts
  • 1/2 cup of vanilla yogurt
  • 2 cups of milk


Jim Carpentier Jim Carpentier - Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health...
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