Mango Chia Smoothie for Post-Workout Recovery
After training, your body needs two main things: protein to repair muscle and carbohydrates to refill its energy stores. If you're heading straight to work or the school run, a full meal isn't always realistic. That's where a smoothie you can drink on the go comes in.
This mango chia smoothie is creamy, naturally sweet and easy to make the night before. It delivers around 25g of protein and enough carbohydrate to kick-start recovery, in a bottle you can take anywhere.
Why This Smoothie Works After Training
- Mango: a quick source of carbohydrate plus vitamin C, which supports normal immune function.
- Greek yogurt and milk: high-quality protein containing all the essential amino acids your muscles need.
- Chia seeds: fibre, omega-3 fats and a thick, satisfying texture.
- Banana: extra carbs and potassium, one of the electrolytes lost in sweat.
Ingredients (1 Serving)
- 150g frozen mango chunks
- ½ ripe banana
- 150g plain Greek yogurt
- 200ml milk or a high-protein plant milk
- 1 tablespoon chia seeds
- Juice of ½ lime
- A pinch of ground turmeric or fresh ginger (optional)
Method
Add the milk to the blender first, then the yogurt, banana, mango, lime juice and spices. Blend on high for 45–60 seconds until completely smooth. Stir in the chia seeds rather than blending them, so they keep their texture, and pour into a bottle.
If you make it ahead, leave it in the fridge for at least 15 minutes or overnight. The chia seeds will absorb liquid and thicken the smoothie — just give it a good shake before drinking.
Nutrition per Serving
Approximately 420 calories, 25g protein, 60g carbohydrates, 9g fat and 9g fibre, depending on the milk and yogurt you use.
Easy Swaps and Variations
- More protein: add half a scoop of vanilla protein powder for an extra 10–12g.
- Dairy-free: use soy yogurt and soy milk, which have the most protein of the plant options.
- Lower sugar: replace the banana with a handful of frozen cauliflower for creaminess.
- Tropical twist: swap half the mango for pineapple and add a few mint leaves.
When to Drink It
Aim to have it within one to two hours after training, especially if your last meal was several hours ago. It also works as a filling mid-morning snack or a quick breakfast on early training days.
Recover Well, Train Better
Recovery doesn't have to be complicated. A balanced smoothie like this one covers the basics and tastes like a treat.
Looking for more simple recipes that fit your training? Ask our nutrition coaches for a personalised meal plan.
