Enjoying a smoothie after a great workout is one way to fuel the body and start the recovery process. Sometimes knowing what should go in that smoothie can be challenging. Just like a balanced meal is what we may be striving for in our day to day eating a balanced smoothie is just the same. We want a good balance of protein, carbs, fats, fruits, and vegetables.

With building a balanced smoothie we need to have an easy to follow step by step process to ensure we use quality ingredients that are health conscious.

Step One:

Choose a liquid and preferably one not loaded with sugar like fat-free cow’s milk, unsweetened almond/coconut milk, water or green tea would all be great options.

Step Two:

Choose a protein powder such as whey, casein, egg or a plant source such as rice or peas.

Step Three:

Choose a vegetable that is either super green in color or one that mixes easily. One that we recommend would be spinach, pumpkin or celery.

Step Four:

Choose a healthy fat such as pecans, walnuts, all-natural peanut butter, and chia or flax seeds.

Step Five:

Choose a healthy fruit such as frozen berries, frozen cherries, apples or bananas.

Step Six:

Choose a topper for some added flavor such as shredded unsweetened coconut, cinnamon or plain yogurt.

Using these step by step processes can ensure you a healthy and balanced shake! For more information on healthy eating and a healthy lifestyle contact our FAST trainers today for a free fitness assessment! 

Nothing says fall quite like a Pumpkin Spice Latte, but before you rush to beat the Starbucks line—try our Pumpkin Protein Smoothie instead! This smoothie will keep you fueled throughout the day and it’s the perfect way to recover after a grueling workout.

This fall-inspired smoothie is a tasty and healthier alternative to your Pumpkin Spice Latte or Frappuccino addiction, with a lot less calories and none of the added sugar.


  • ¼ cup rolled oats
  • ½ banana
  • ½ cup almond milk—or milk of choice
  • ½ tsp cinnamon—if you’re feeling festive, add nutmeg too
  • 1 scoop protein powder
  • ½ cup pumpkin
  • Ice


Add all ingredients to a blender, pour into a jar and enjoy! Find more fall-inspired recipes on our Pinterest board here. Happy fall, fit fam!

Foothills Acceleration and Sports Training (FAST) is empowered by Foothills Therapy Partners (FTP).