Peach Recovery Smoothie

You all know that I am a member of the Cabot Fit Team right? Right. So that means I have been spending a lot of time getting ready for the Beach to Beacon 10K in Maine in a few weeks. I have been running much more than usual. That also means I have been getting to know these amazingly inspirational women who are on the Fit Team with me:

I am feeling really honored to be running with them and helping them with their mission to increase awareness about the importance of a healthy lifestyle through sound nutrition and fitness.

In other fitness news, I have been coaching a HIIT bootcamp-type class called GRIT several times a week. It is crazy-hard/fun! This video about it gives me goose bumps. If you are in the BTV area and want to try it, check out the class schedule.

Let’s just say, my muscles are letting me know they have been working hard.


The other night I got home from the gym and look what had just arrived in the mail.  I know a bunch of the trainers who work at my gym use whey protein, so I am really excited to try this one out. You can read more on whey and fitness here.

All of this has gotten me thinking a lot about muscle recovery. Which in turn reminded me about a conversation I had a while back. I was lucky enough to talk to sports scientist, Declan Connolly. He is Professor of Physical Education at the University of Vermont. And he knows A LOT about muscle recovery.  You can read more about him here.

When we spoke, he told me that for optimum recovery I have to strike the right balance of roughly four parts carbohydrate to one part protein in the post work-out snack department, And I have to be sure to grab it 15 to 20 minutes after a workout. “That window opens and closes very quickly,” says Connolly. He also urges 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 warns 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.

Ingredients for smoothie

So I thought today would be a great time to share this Peach Recovery Smoothie recipe that I developed for the Cabot Fit Team. It has that four to one ratio of carbohydrates to protein he mentioned. And it has both coconut water and bananas in it, which are both a natural source of potassium.

There are also a lot of great ideas for recovery foods here.

And be sure to check out all of the Cabot Fit Team recipes here:

If this smoothie is your cup of tea, make sure to check out this Mango Coconut Breakfast Smoothie  I developed for EatingWell Magazine and this three ingredient blueberry smoothie  I blended up for Cabot.

Hey, and be sure to leave a comment and let me know: What are your favorite recovery snacks? Are you training for any races this summer?

peach recovery smoothie

peach recovery smoothie

  • Author: Katie Webster
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 1x
  • Category: Smoothie
  • Method: Blender
  • Cuisine: American


This recipe was developed for Cabot Creamery Cooperative and also appears on their website.



  • 1 cup low-fat vanilla Greek-style yogurt
  • 1 cup pure coconut water
  • 2 peaches, pitted and quartered
  • 1 banana, peeled and broken in half
  • ½ cup ice cubes


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


  • 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