Smoothies have become so synonymous with health and fitness that it’s hard to picture not drinking a smoothie in the morning after an exercise routine. The “smoothie after workout” ritual is a convenient way to get a lot of nutrients at once and can serve as a great workout recovery drink. But when we consider what Ayurveda teaches us about digestion, along with what we know about our body’s response to exercise, we might change what we are tossing into the smoothie blender. The idea of enjoying a smoothie post-workout doesn’t have to be abandoned, but some recipe tweaking that takes our digestion, nervous system, and tissue rebuilding into account can show us how to make a smoothie that better supports our post-workout experience.

Here are some tips to guide you when selecting ingredients for your next blender creation:

• Choose foods, spices, or herbs that ignite your agni rather than extinguish it. This can be done by avoiding ice or frozen ingredients or by adding something that is both tasty and able to boost digestion such as ginger, lime, cardamom, fennel, cilantro, or cinnamon.

• Reduce food combinations that are taxing on your digestive system. There is quite a list to consider but there are some biggies that might appear more frequently in your smoothie. For digestion to be as ideal as possible, avoid yogurt, fruit, and dairy. These three things digest best when they are consumed alone.

• Include herbs and spices that support a healthy inflammatory response but continue to encourage circulation. Your body may experience a low level of soreness after exercise, but that is not all bad. In fact, it is the first phase of the healing process. What you do want to avoid is an overwhelming inflammatory response that may lead to lasting soreness or pain, especially if it keeps you from your normal daily activities. Turmeric, ginger, and aloe are a few to keep in mind that can do this trick.

• Add foods, herbs, and spices that help to rebuild tissues and support your immune system. Not only do you want to be sure that you are working to rebuild the muscle tissue that experiences tiny trauma when you exercise, but you want to be sure that you are building your health reserves, immune system, or ojas in general. Having strong ojas, or vitality, means that you can bounce back from stressful situations in a more seamless way. Some foods that have a good reputation for aiding this process are dates, almond milk, sesame, and ghee. Herbs that have outstanding rapport are shatavari, ashwagandha, amalaki, and the Ayurvedic jam, Chyavanprash.

• Select foods that ground and calm your nervous system. Something sugary or caffeinated could be tempting after a workout if your intention is to consume a smoothie for energy increasing purposes. But if you recall, your nervous system was already ramped up during exercise. Adding cooked pumpkin or sweet potato to a smoothie could be a creative and delicious way to anchor post-workout.

• Remember, you need to rehydrate. It may seem like a no-brainer, but you don’t want to overlook the fact that your body may have lost a great deal of water through sweat and respiration. Water is of course the obvious answer, but also consider making a smoothie with coconut water. It’s loaded with electrolytes. Note that guzzling liquids, including your smoothie, isn’t recommended, but rather taking small sips. This allows for better absorption of your liquids and supports your agni.

Ingredients:

• 8 ounces homemade almond milk*

• 4 ounces coconut water

• 1 teaspoon honey

• 1/4 teaspoon turmeric powder

• 1/4 teaspoon ginger powder

• 1 teaspoon sesame seeds + a pinch

*requires preparation one day ahead