Studies show that high-protein smoothies are highly effective at rushing nutrients to your muscles—which is why I recommend you have one of your two drinks immediately after exercise—and that blended fruit drinks, which include all the fiber, will actually keep you fuller longer than fruit juice. That means that your body can immediately begin healing the damage to your muscles caused by exercise. (It’s the process of damage and repair that makes muscles grow stronger.) A 2013 review of studies in the Journal of the International Society of Sports Nutrition found that having a high-protein meal before and after exercise (with the meals not more than four hours apart) led to the best possible outcome for muscle building.
The Zero Belly Smoothies book is packed with the recipes and tips you need to make the best post-workout smoothies humanly possible. Here, excerpted from the book, the top ingredient "boosts" to make the most powerful smoothie ever. Try adding them to your go-to recipes, or try some of them in the Smoothie Carb-Cutter recipe at the end of this gallery.