Pumpkin Power-Up: The Recovery Smoothie You Actually Crave

You just crushed the Crypt Keeper Workout! Now, don't let those hard-earned gains fade away. This creamy, spiced smoothie is packed with everything your muscles need to rebuild and refuel, wrapped in a flavor that tastes like a treat.

It's the perfect blend of quick carbs (from the banana/pumpkin) to replenish glycogen, and fast protein (from the powder/milk) to kickstart muscle repair.

The Recipe

Ingredients

• 1/2 cup canned pumpkin purée (not pie filling!)

• 1/2 frozen banana

• 1 scoop vanilla or unflavored protein powder

• 1 cup unsweetened almond milk (or milk of choice)

• 1/2 tsp pumpkin pie spice

• 1/4 tsp vanilla extract

• 1/2 cup ice cubes

Quick Directions

1. Add all ingredients to a high-speed blender.

2. Blend on high until completely smooth and creamy. If the mix is too thick, add a splash more milk until you reach your desired consistency.

3. Pour into a glass and top with a sprinkle of extra pumpkin pie spice.

Why This Works for Recovery

This isn't just a delicious fall treat—it's strategic fuel:

1. Muscle Repair (Protein): The protein powder delivers essential amino acids right after your workout, which is when your muscles are most receptive to repair and growth.

2. Energy Recharge (Carbs): The pumpkin and banana provide necessary carbohydrates, which restock the glycogen stores depleted during your high-intensity workout.

3. Anti-Inflammatory Power (Pumpkin): Pumpkin is rich in antioxidants and Vitamin A, which help reduce post-workout inflammation, meaning less soreness and faster bounce-back time.

Estimated Nutrition & Macros (Per Serving)

This calculation assumes a standard whey/plant protein powder with approximately 120 calories per scoop and unsweetened almond milk.

• Calories: ~245-265

• Protein: ~25-28g

• Carbohydrates: ~27-30g

• Fat: ~3-5g

Note: These values are estimates. Actual totals may vary depending on the specific brand of protein powder and milk you use.