Strawberry Banana Recovery Smoothie

Recovery is when you reap the benefits of your training and racing and get stronger, and what you eat can play a key role in the process. Consuming the right foods can help you maximize your training gains, speed up the recovery process, and enhance later performance. Best of all, many delicious foods fit the bill for optimal recovery fuel.  

Exercise scientists have proposed 3 R’s to recovery from exercise:  Refuel (with carbs), Rehydrate (with liquids), and Repair (with protein).

This Strawberry Banana Smoothie fulfills the 3 R’s deliciously without hard-to-find ingredients or protein powders. It’s also quick and easy to make.  This beverage will be extra refreshing if you start with frozen bananas or strawberries.


  • 2/3 cup Greek yogurt (plain, nonfat)
  • 1/2 cup milk (I used 1%)
  • 1 cup sliced strawberries*
  • 1 small banana*
  • 1 tbsp. maple syrup or another sweetener (optional)

* frozen bananas or strawberries make the smoothie creamier and more refreshing


Combine all ingredients in a blender and blend until smooth.

Makes ONE 2-Cup Serving.

Nutrition Per Serving

  • 295 calories
  • 23 g protein
  • 44 g carbohydrate
  • 2.5 g fat
  • 6 g fiber
  • 118 mg sodium
  • 967 mg potassium
  • 76 mg magnesium

Sheila Kealey is a health promotion consultant, writer, and athlete passionate about encouraging lifestyle habits that promote good health.  She has a Masters’ degree in Public Health and has collaborated on many research studies related to diet and health. Sheila cross country ski races with XC Ottawa, and also competes in triathlons and running races (5k’s are her favourite, but she has gone the distance once, running a 2:57 marathon).  Sheila loves developing healthy recipes, and sharing advice on nutrition, physical activity, sports science, and tasty nourishing foods. You can follow her on twitter, Instagram, or visit her website.