How to Make a Ginger Lime Pina Colada for Recovery

How to Make a Ginger Lime Pina Colada for Recovery

Our Ginger Lime Pina Colada is a delicious tropical treat! It is perfect for recovery after your workout!

The combination of post-exercise protein with carbohydrate makes it a great smoothie for training recovery 1, with additional particular health benefits from banana, pineapple, yogurt, lime, ginger and hydrating coconut water.

How to Make a Ginger Lime Pina Colada for Recovery

Ginger Lime Pina Colada Recipe


  • 1 x frozen banana
  • 1½ cups frozen pineapple, roughly chopped
  • ⅓ cup plain or greek yogurt
  • ⅓ cup fresh lime juice
  • Zest of 1 lime
  • ¼ teaspoon of fresh ginger, finely grated
  • ⅓ cup of coconut water


  1. Place all ingredients in a blender and wizz.

This recipe makes up two average sized cups.


  • If you find the mixture too solid, just add more coconut water to loosen this Ginger Lime Pina Colada.
  • We don’t have this problem using our Nutribullet*. It copes so much better crushing frozen fruit than the typical blender. Ready in a flash!
  • The Nutribullet is also so convenient for recovery on the go. After a quick whiz of the ingredients I just pop on the top of the cup to take in the car when picking up my girls after training. This ensures their recovery process is kick started in the optimal 30 minute window.
  • You can also make this smoothie with the fruit unfrozen. It will obviously be more liquid in texture. On a hot day, you can just make up the Ginger Lime Pina Colada then put it in the freezer ahead of time. Take it out a little before pick up and you will have the perfect slushy to please a hot and sweaty young athlete!


Ginger Lime Pina Colada Benefits for the Active

This Ginger Lime Pina Colada offers the essential 3R’s of recovery – Refuel, Repair and Rehydrate.


  • Bananas are a nutrient dense source of carbohydrates2 for refueling. Carbohydrate intake after exercise is essential for optimum recovery of glycogen stores. 3
  • They are made up of 75% water which is great for rehydration and contain minimal fat. 4


  • Pineapple is also a carbohydrate rich fruit, loaded with Vitamin C5 to help in the repair process.
  • It contains bromelain, a natural anti inflammatory to aid recovery 6 7and the digestion of protein 8.


  • In addition to its positive probiotic qualities 9, yogurt is also a good source of protein,10 necessary for recovery to repair muscles after training.
  • It is rich in calcium11 which is particularly essential for growth and bone development in sporty kids 12.
  • Our preference is for greek yogurt or Chobani plain yogurt which is relatively higher in protein (9.7g per 100g) and has less sugar content than many flavoured varieties.


  • Lime is rich in vitamin C and has antibacterial, anti-inflammatory and anti-cancer properties.


  • Ginger has been shown to provide benefits for athlete recovery by reducing exercise related muscle soreness after training 13 14 15.

Coconut water

  • Without the high sugar content of many sports drinks, coconut water provides comparable quality of rehydration post training 16 with added athlete benefits of sodium, magnesium, calcium and potassium17.

For another great recovery smoothie, you can also check out our Choc Smoothie Bowl recipe.

A little bit of extra thought can maximise your post training nutrition. Hope you enjoy your workout recovery Ginger Lime Pina Colada!

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How to Make a Ginger Lime Pina Colada for Recovery

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Show 17 footnotes

  1.  AIS Sports Nutrition, last updated June 2009 “Protein” Australian Sports Commission
  2. USDA National Nutrient Database for Standard Reference Release 28
  3. AIS Sports Nutrition, last updated Feb 2014 “Carbohydrates – The Facts” Australian Sports Commission.
  4. USDA National Nutrient Database for Standard Reference Release 28
  5. USDA National Nutrient Database for Standard Reference Release 28
  6. Aiyegbusi AI, 2011 Jan, “Bromelain in the early phase of healing in acute crush Achilles tendon injury”PMID: 20623610
  7. Aiyegbusi AI, 2010 Oct-Dec, “The role of aqueous extract of pineapple fruit parts on the healing of acute crush tendon injury” PMID: 21913532
  8. Roxas M.2008 Dec “The role of enzyme supplementation in digestive disorders”PMID:19152478
  9.  Nichols AW 2007 Jul “Probiotics and athletic performance: a systematic review” PMID:17618005
  10. USDA National Nutrient Database for Standard Reference Release 28
  11. USDA National Nutrient Database for Standard Reference Release 28
  12.  Bar-Or O 2001 “Nutritional considerations for the child athlete”PMID:11897894
  13. Wilson PB 2015 Oct “Ginger (Zingiber officinale) as an Analgesic and Ergogenic Aid in Sport: A Systemic ReviewPMID:26200194
  14. Black CD et al, 2010 Sep “Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise”PMID: 20418184
  15. Black CD et al, 2010 Nov “Acute effects of dietary ginger on muscle pain induced by eccentric exercise”PMID: 21031618
  16. Kalman DS et al 2012 Jan “Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men”PMID:22257640
  17. USDA National Nutrient Database for Standard Reference Release 28

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