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Healthy Pineapple Smoothie Recipe

Speed Up Muscle Recovery After a Workout With This Pineapple Smoothie

The following post was originally featured on Eating Bird Food and written by Brittany Mullins, who is part of POPSUGAR Select Fitness.

This pineapple recovery smoothie is packed with nutrients known to help decrease inflammation and in turn, speed up muscle recovery.

Yesterday's green smoothie workshop at my local Pure Barre studio was a success! Superfun Yoga Pants was in the house so everyone had a blast trying on new workout gear and sipping the green smoothie samples.

I gave everyone my spiel about green smoothies highlighting that they're such a great way to provide your body with a large dose of leafy greens and the fact that blending helps to break down the vitamins, minerals and enzymes included so they're easily digested and absorbed by your body. I actually prefer them to green juice just because with smoothies you're still getting all the fiber, which is pretty much nonexistent with juices.

I chose the ingredients for this smoothie strategically knowing that I'd be serving it after a workout class. Pineapple is rich with the enzyme bromelain, which aids in the digestion of protein and can help curb inflammation. It's also packed with vitamin C, an important antioxidant for tissue growth and healing. Apples and lemon are both loaded with vitamin C as well as a myriad of additional vitamins, minerals and nutrients. Kale and chia seeds are both nutritional powerhouses so they were no-brainer additions to the smoothie. And the addition of ginger is key because it has powerful anti-inflammatory powers. It also adds a nice little spicy zing to the smoothie.

This smoothie is an awesome drink for refueling when you're sick, injured or after a workout!

The one thing I will mention is that this smoothie doesn't have a ton of protein like most post-workout smoothies you'll see out there. If you feel like your workout is intense enough to warrant the need for protein replenishment, you can certainly add some protein powder to the smoothie or simply enjoy the smoothie as part of a meal that includes a good source of protein.

It varies by person, but unless you're an athlete, training for an endurance event or doing really intense workouts, I don't feel that it's absolutely necessary to have a special post-workout meal. I consider myself an average exerciser and just plan my workouts so that I can refuel by having a balanced meal (breakfast, lunch or dinner depending on timing) with a good source of carbs and protein 1-2 hours before and after my workout. Given that info, with this smoothie I'd probably serve it with eggs for breakfast or a protein-rich salad (like this grilled chicken salad with peaches) for lunch.

Pineapple Recovery Smoothie

From Eating Bird Food

Healthy Pineapple Smoothie Recipe


  1. 1/2 apple, cored and chopped
    1 cup frozen pineapple
    3/4 cup water or coconut water
    1 cup baby kale
    1-2 teaspoons lemon juice
    1 knob fresh ginger
    1 teaspoon chia seeds (optional)


  1. Blend all ingredients in a high-powered blender. Blend until smooth, adding additional water until the smoothie is the texture and consistency you enjoy.


Calories per serving
Image Source: Eating Bird Food
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