Okay, so you have just had an awesome workout, you're sweaty, you're tired, now you  need to recover.
Many people make the mistake of not adequately refueling the body after exercise.
Just as it needs sleep to recharge, the body MUST be nourished  properly as soon as possible following a workout.
What you need is a quick, easily absorbed hit of protein and carbohydrates, and generally within one hour.
Enter the post-workout smoothie.
Protein Consuming protein will help to start muscle repair.
Foods like meat, eggs, fish etc.
  are not advisable as a post workout meal.
Although at other times of the day these  foods are a valuable supply, they take time to be broken down.
Yoghurt on the other  hand does not.
Combined with a good quality whey protein powder in a smoothie you  will have a fast shot of readily digested protein feeding your torn muscle fibres.
If  you can get hold of it another fantastic source is hemp protein.
The added bonus of  hemp is that it contains the 20 amino acids used in the human body, including all  eight essential amino acids.
Carbs Carbs help to replenish muscle glycogen.
Complex carbs such as wholegrains are not  the way to go as again they take too long to break down.
Fruit is the order of the  day here.
Bananas, strawberries, blueberries, raspberries - anything you like.
The  combinations are endless.
It is also interesting to note that by using a full sugar  yoghurt (the only time of the day i recommend sugar!) you get a good dose of simple carbohydrates.
Now get yourself a blender and throw it all together.
Not only do smoothies taste great but you are giving your body the best chance of a quick recovery so you can do it all again.