Do Smoothies Help With Post-Workout Soreness?

After a long, grueling workout, you may find yourself craving something refreshing such as a smoothie. And while many cold, refreshing smoothies available at fast-food restaurants and other eateries may hit the spot from a flavor perspective, such offerings typically aren't ideal for health. By choosing a few specific ingredients to make your own smoothie, you can craft a beverage that will be tasty and assist in addressing post-workout soreness. Consult your doctor for the best nutritional advice.

  1. Carbohydrates

    • The most common nutrient in smoothies -- whether made from fruit or artificial sweeteners -- is carbohydrates. Post-workout meals and drinks are typically rich in carbohydrates, as these nutrients provide your body with energy and assist in muscle recovery and refueling. And while carbohydrates can promote better performances in subsequent workouts, carbohydrate intake typically does not impact soreness.

    Branched-Chain Amino Acids

    • Amino acids are the molecular building blocks of protein, and a specific subset of amino acids -- leucine, isoleucine and valine -- known as branched-chain amino acids, appear to have unique benefits for athletes. According to research published in the February 2006 issue of "The Journal of Nutrition," consumption of branched-chain amino acids may reduce muscular soreness that results from training.

    Black Tea

    • If you're a fan of tea or just want a little boost of caffeine for energy after your workout, consider adding black tea extract to your post-workout smoothie. According to research from the February 2010 issue of the "Journal of the International Society of Sports Nutrition," black tea extract can help significantly reduce post-workout soreness and prompt lower levels of cortisol, the so-called stress hormone.

    Omega-3 Fatty Acids

    • Although protein and carbohydrates are typically given top billing in post-workout nutrition recommendations, some types of dietary fat may be beneficial to consume as well. According to a study from the "Biological & Pharmaceutical Bulletin," consumption of omega-3 fatty acids, which are found in fish oil and olive oil as well as omega-3 supplements, can help provide pain relief.