Here is a recipe for a Peach Recovery Smoothie with banana, coconut water and Greek yogurt. Try it for a snack or after a workout as a recovery meal.

Peach Recovery Smoothie in a serving glass alongside a peach

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Why We Love This Recipe For Peach Smoothie Recipe with Yogurt

There are countless reasons why smoothies are the best. They’re easy to make, they’re quick, they are oftentimes pretty filling, they’re delicious, and they’re the perfect post-workout recovery snack.

This one in particular is so refreshing. It’s fruity and light, while packed with protein and healthy carbs thanks to the Greek yogurt, banana and peaches. This peach smoothie also has coconut water it, which is a natural source of potassium, just like banana.

You can really make this smoothie all year long, but I especially love making it during summertime when I know peaches are in season.

Blend this smoothie up for a breakfast alongside some eggs and toast, or make it after your mid-day workout. Since you’re supposed to re-fuel within 20 or so minutes of your workout, smoothies are a great post-workout snack since they only take about 5 minutes to make.

Since this recipe mainly has fruit and yogurt in it, I wouldn’t necessarily call it a meal replacement. However, if you’re looking for a smoothie with some more fiber and carbs, try out this Peach Cobbler Smoothie with Oats. It’s very similar but with a different twist! And if you are looking for a meal replacement this Strawberry Peanut Butter Smoothie has a little more than 300 calories, 21 grams protein and healthy fats to keep you full.

Key Ingredients For This Recipe

Peaches

If you’re lucky enough to be making this recipe while peaches are in season, look for peaches that are slightly squishy yet firm to the touch. You should be able to indent them slightly without breaking the skin.

If you don’t have amazingly fresh peaches available near you you can always use frozen peach slices instead. Frozen peaches will also help thicken your smoothie and make it colder!

Greek yogurt

I love using vanilla Greek yogurt for my smoothie recipes. It adds that extra hint of sweetness from the vanilla while staying low in sugar content. If you don’t have vanilla Greek yogurt, you can add a small splash of vanilla extract to the smoothie instead.

Greek yogurt in general is also a favorite of mine. One serving of nonfat Greek yogurt packs a whopping 17g of protein, which is amazing seeing as it only has about 100 calories in it. Talk about a great way to get your protein in–especially post-workout!

Coconut Water

Coconut water is a natural alternative to sports drinks and is high in electrolytes, potassium and magnesium which may help you recover from sports more easily. Find it with natural drinks or at the health food store.

Banana

Bananas have long been used as post-workout recovery snack foods by athletes because they are naturally high in potassium and may help reduce inflammation after exercise.

Ice

To make this smoothie extra-cold and icy I add in about a half cup of ice cubes. If you are using frozen bananas and frozen peaches you can skip it.

Ingredients for smoothie

How to Make This Muscle Recovery Peach Smoothie

Combine the Greek yogurt, coconut water, peaches, banana and ice in a blender. Puree until smooth, 30 to 45 seconds, then pour the peach smoothie into glasses and serve.

FAQs and Expert Tip

Why are smoothies good for muscle recovery?

I recently met with Connolly, a sports science professional, who gave me some great post-workout tips. He mentioned that for optimum recovery after a workout, you have to strike the right balance of roughly four parts carbohydrate to one part protein in the post work-out snack. You also have to be sure to grab it 15 to 20 minutes after a workout.

“That window opens and closes very quickly,” said Connolly. He also urged that for an average woman who exercises for an hour (or even two) each day, the number of calories in the snack is important. He also warned against taking in too many calories. 150 to 165 calories per snack should do it for a woman weighing 150 pounds. For most men or for more intense training that would be around 200-250 cals.

The reason I love this particular smoothie as a post-workout snack is that it has that four to one ratio of carbohydrates to protein that he mentioned.

What to use instead of coconut water:

If you don’t have coconut water or prefer not to use it, you can use regular water instead. OR, if you want your smoothie extra creamy use unsweetened almond milk instead.

Can smoothies be made ahead and refrigerated?

They can, but I don’t necessarily recommend it, especially if you’re hoping to drink a really cold and fresh smoothie. A smoothie will technically stay good in the fridge for 1 to 2 days, but you’ll be much more pleased if you make it immediately before serving.

With that being said, you could prep the ingredients and store the ingredients in the fridge for 2 to 3 days in the fridge before blending the smoothie. You could even slice the banana and peach and store them in a ziploc bag together in the freezer until ready to assemble.

Additional Smoothie Recipes

Additional Peach Recipes

At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought! Happy Cooking! ~Katie

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peach recovery smoothie

Peach Smoothie

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5 from 4 reviews

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Description

This recipe for Peach Smoothie is made with coconut water, Greek yogurt, banana and peaches.

Ingredients

Units Scale
  • 1 cup low-fat vanilla Greek yogurt
  • 1 cup pure coconut water
  • 2 peaches, pitted and quartered
  • 1 banana, peeled and broken in half
  • 1/2 cup ice cubes

Instructions

  1. Combine yogurt, coconut water, peaches, banana and ice in a blender. Puree until smooth, 30 to 45 seconds.

Notes

To make this smoothie extra-cold and icy I add in about a half cup of ice cubes. If you are using frozen bananas and frozen peaches you can skip it.

  • Prep Time: 5 minutes
  • Category: Smoothie
  • Method: Blender
  • Cuisine: American

Nutrition

  • Serving Size: 1 3/4 cups
  • Calories: 207
  • Sugar: 29 g
  • Sodium: 54 mg
  • Fat: 0 g
  • Carbohydrates: 40g
  • Fiber: 4 g
  • Protein: 13 g

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