My Pre and Post-Workout Routine + Mango and Orange Protein Smoothie Bowl Recipe

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orange and mango protein smoothie bowl

I’m sharing my pre- and post-workout routine as well as a recipe for my favorite smoothie bowl. Made with mango, orange, bananas, turmeric, flax seed, and real 2% milk, this orange mango smoothie bowl not only high in protein, but also has anti-inflammatory properties.  

Real milk is one of my favorite pre and post workout foods. Whether I’m having a nutritious smoothie, drinking low-fat chocolate milk after working out or sitting down to watch TV with my favorite comfort food: cereal with lots of 2% milk, real milk is always part of my day.

Milk is not only delicious but unlike many non-dairy milk alternatives, farm fresh, real dairy milk is naturally nutrient-rich. Milk has 9 essential nutrients including high-quality protein for lean muscle, bone-building nutrients like calcium, Vitamin D, and phosphorus and potassium to help regulate the balance of fluids. And milk has no added sugars, just the natural-occurring lactose. 

mango and orange protein smoothie bowl

Milk and dairy are a part of some of my favorite recipes and milk gives my family nutrients that they need to grow strong. Besides being a nutritious food and ideal for post workout snacks and nutritious smoothies, real milk is also one of those foods that always makes me happy. Its comforting and makes me think about family: from late breakfasts of cereal and French toast on Sundays to milk and cookies which will forever be my favorite food combination. Milk is often part of those everyday moments with family that I cherish the most. Visit https://milklife.com/milk-love-whats-real to learn more about the different types of real milk for you and your family.

Pre- and post-outdoor workout routine 

I workout at least 5 times per week and I have been wanting to share my pre and post workout routine. As I’m getting older, it’s one of the most important things I can do for myself.chocolate milk is a great post workout snack

  • Get enough rest: Making sure that I have a good night sleep ensures that I have enough energy to workout. I make sure that I am getting at least 8 hours of sleep every night. Everyone is different and it’s important to find how much sleep you need. 
  • Stay hydrated throughout the day: While we all recognize that hydration is important while you’re working out, it’s also important that you hydrate yourself throughout the day. You want to start your workout well hydrated to prevent dehydration. And remember to stay hydrated throughout your workout. 
  • Get a good breakfast or workout snack: You want to make sure you have enough energy for working but at the same time you want to make sure that you’re not eating a big meal before exercising. I often have a smoothie or smoothie bowl before working out. I include ingredients that are high in protein like 2% milk along with other ingredients that provide me with energy. One of my favorite breakfasts is a protein packed mango and orange smoothie bowl, so I’m including the recipe for it. 

orange and mango protein smoothie bowl

 

  • Protect yourself: I prefer working out outdoors than indoors. However it’s important to dress correctly and comfortably, whether you’re working out in the cold or in the Florida heat. Since I live in Florida, I make sure to apply lots of sunblock and always use a hat. I also use clothing and shoes that wick moisture and dry fast. 
  • Warm up: I always make sure that I stretch and warm up. It’s important to spend enough time stretching and warming up. Skipping or rushing your warmup could result in injuries. 

chocolate milk is a great post workout snack

  • Refuel with a post-workout snack: It’s important that you refuel your body with a good post-workout snack. One of my favorite post-workout snacks is cold low-fat chocolate milk. It helps restore muscles quickly and replenish what the body loses during strenuous exercise – including fluids, important nutrients, and electrolytes lost in sweat. And the sweet chocolate taste is the perfect nutritious post-workout treat. 
  • Take a cold shower: Taking a cold shower or even an ice bath after a strenuous workout does wonders for me. It reduces inflammation and helps me recover more quickly. I highly recommend it. 

orange and mango protein smoothie bowl

Mango Orange Protein Smoothie Bowl Recipe

This recipe is easy to make and is filled with nutritious ingredients and the turmeric provides it with anti-inflammatory properties so it makes for a great pre or post workout snack.  high protein orange and mango smoothie bowl

Ingredients

  • 1 cup 2% milk
  • 1 scoop vanilla protein (optional)
  • 2 frozen bananas
  • 1 cup of frozen mango chunks
  • 1 orange, cut and frozen
  • 1 tablespoon flax seeds
  • 1 teaspoon turmeric
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon honey or agave syrup (optional)
  • frozen raspberries
  • kiwi slices
  • orange slices

Instructions

  • Blend the 2% milk, vanilla protein, bananas, mango, frozen orange, flax seeds, turmeric, vanilla extract and honey in a blender until smooth. 
  • Pour into bowls and top with frozen raspberries, kiwi slices, orange slices and additional flax seeds. 

Mango and Orange Protein Smoothie Bowl

Mango and Orange Protein Smoothie Bowl

Prep Time: 10 minutes
Total Time: 10 minutes

Ingredients

  • 1 cup 2% milk
  • 1 scoop vanilla protein (optional)
  • 2 frozen bananas
  • 1 cup of frozen mango chunks
  • 1 orange, cut and frozen
  • 1 tablespoon flax seeds
  • 1 teaspoon turmeric
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon honey or agave syrup (optional)
  • frozen raspberries
  • kiwi slices
  • orange slices

Instructions

    1. Blend the 2% milk, vanilla protein, bananas, mango, frozen orange, flax seeds, turmeric, vanilla extract and honey in a blender until smooth. 
    2. Pour into bowls and top with frozen raspberries, kiwi slices, orange slices and additional flax seeds. 

 

high protein orange and mango smoothie bowl

Dairy milk is a great pre and post-workout snack. And it’s a real and nutritious ingredient for protein-rich smoothies like this mango orange protein smoothie bowl. I always stock up on our favorite milk and chocolate milk at the grocery store. Milk is something you will always find in my fridge!  at the dairy isle in the grocery store

Easy mango and orange protein smoothie bowl. This high protein smoothie bowl is the perfect breakfast or post-workout snack.

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17 thoughts on “My Pre and Post-Workout Routine + Mango and Orange Protein Smoothie Bowl Recipe”

  1. This smoothie bowl sounds so fresh and full of vitamins. Usually smoothie bowls have classic flavors such as banana or berries, which I am not really a fan of. But I would definitely like to try this one, mango and orange is such a fantastic combination.

    Reply
  2. OK I totally want to try that smoothie bowl it sounds like it would be absolutely delicious. I definitely need to try and get more protein in my diet as well so I am glad it helps with that as well.

    Reply
  3. I love making smoothies! This recipe is so fresh and yummy. I wish to go back to working out soon too. I only have time for smoothies on the weekends now. Huhu

    Reply
  4. That’s a good recipe for patients that are dealing with chronic fatigue too, especially with the protein powder, bananas, flax seed and turmeric. Bookmarking to make for later. Thank you.

    Reply
  5. I can’t stress enough the importance of fueling your body both before and after exercise. I often made the mistake of exercising on empty and remaining empty afterward, which did nothing for my performance or my recovery.

    Always feed your body correctly in order to work to the best of your ability.

    Reply

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