After a good workout, your body is depleted and you need a quick addition of macro and micronutrients to replenish what was lost during your workout. If you're an active person, then recovery is a top priority. After all, if you don't recover properly, then there's no way you can get the most out of your workouts. One way to quickly get the essential nutrients you need is by having a post-workout shake. But what makes a great post-workout shake? And what does your body need after a hard workout?

The key to getting back on track is to eat a healthy meal or snack within 30 minutes of finishing your workout. Your shake should include some source of protein, carbohydrates usually in the form of fruit and for an added health kick, throw in superfood powder for those healthy micronutrients. It’s as simple as adding these ingredients to a blender and sitting back to relax.

What do all of these elements do for your body after a workout?

1) Protein helps build muscle and repair tissue damage from exercise. The more muscle mass, the more calories your body burns at rest (even while sleeping). Protein can also help reduce soreness after exercise, especially after those tough weightlifting workouts.

2) Superfood powders are packed with antioxidants that help fight free radicals caused by exercise — which can cause oxidative stress in your body. Superfood powders like Sunwink’s Cacao Clarity Powder contain lion’s mane, maca and reishi for increased energy after a tough workout. Or maybe you’re looking to relax after a long run, Sunwink’s Berry Calm Powder has superfoods and herbs like lemon balm and ashwagandha to help calm your nervous system and set you up for the rest of your day.

3) Carbohydrates in the form of fruits like bananas and berries give you added micronutrients as well as fiber. These simple sugars will help you stay energized after an intense kickboxing class or a long row on the lake. For added texture, use frozen fruit for a luxurious and dense shake.

So how do you build the ultimate recovery shake?

• Start with your base- this will usually be your fruit selection. Feel free to throw in a handful of spinach as this tends to be quite neutral in taste but packs a great punch of iron and minerals.
• Next, choose your source of protein. This can include whey or plant protein, Greek yogurt or even hemp seeds.
• Here’s where you can customize your shake. Add your superfood powders like Sunwink’s Berry Health Powder or other supplements like ashwagandha, maca or wheatgrass. If carbs and protein are covering the macronutrients, these additions help meet your micronutrient needs.
• If you’re feeling extra hungry, adding in a scoop of peanut butter or almond butter can help fill you up. Plus, you can’t beat the silky texture nut butters add to a shake.
• Finally, use the milk of your choice or feel free to use water or fresh-pressed juice to top it all off.

Still not sure how to make the perfect smoothie? Here are a few great combos for the ultimate recovery shake.

Chocolate Heaven

• Frozen banana
• Chocolate plant-based protein
• Spinach
• Sunwink’s Cacao Clarity
• Peanut butter
• Oat milk

Berry Healthy

• Frozen blueberries
• Frozen banana
• Vanilla plant-based protein powder
• Sunwink’s Berry Calm Powder
• Almond butter
• Almond or oat milk

Lemon Meringue

• Frozen banana
• A squeeze of lemon juice
• Vanilla plant-based protein powder
• Sunwink’s Digestion Lemonade Powder
• Oat milk

Running, cycling, lifting weights, whatever your workout of choice, recovery shakes can help you get more out of your workouts on a consistent basis. If you are drinking a recovery shake after every workout, you're doing your body a service by aiding in the repair and rebuilding of muscle fibers that were broken down during your workout.

The most important factors to consider when making a recovery shake are the macronutrients and micronutrients your body needs for optimal post-workout repair. Sunwink Superfood Powders can aid in this process of getting you back on track quickly so you won't feel like you threw in the towel and need to take a week off from training.

Use your imagination and try new ingredients. Or if you find the combo you love, try supplementing one or two ingredients with something new. If you follow the building blocks of what is needed to feel satiated and recovered after a workout, you can’t go wrong. As long as you have an element of protein, carbs and micronutrients, you should be all set for the ultimate recovery shake. People of all ages will enjoy these tasty smoothies after their daily workout session.