Fluid Blog Recipe: 3 Layer Recovery Smoothie

Fluid Blog Recipe: 3 Layer Recovery Smoothie

May 28, 2020Kayja Mann


You’ve decided your recovery smoothie routine is losing its excitement and you find yourself looking around the kitchen to find ways to spice it up. We’ve been feeling the same way over here at Fluid and we decided it was time to spice it up and create a recovery smoothie that will transcend your normal recovery routine.

Introducing… the 3 Layer Recovery Smoothie!

Often times once you return home and plop yourself down on the couch after a wild mountain bike ride, a run through the forest or a paddle in the ocean your adventure is over. However, that is not the case with this layered recovery drink. This indulgent smoothie gives you something new and exciting to look forward to every 15-30 sips (depending on sip size and smoothie size). The adventure is only just beginning. While I choose to go with pitaya, strawberries, and blueberries all you need are three of your favorite fruits, some Fluid Recovery, banana, and almond milk. This smoothie is still delicious if you use one flavor of Fluid Recovery throughout the entire recipe.

Why Fluid Recovery? Fluid Recovery mixes contain ideal carb:protein ratios, highly digestible proteins, is fortified with L-glutamine, and contains a blend of replenishing carbs. Together, these ingredients work to kickstart the recovery process better than anything.

Why bananas? Bananas are a great source of potassium and fast-acting carbohydrates that help restore your body’s glycogen and decrease inflammation post-workout. (NYTimes)

Why maca powder? Maca powder can help with endurance and boost energy. Additionally, it has a delicious butterscotchy taste and is a low glycemic sweeter. If you have some at home, this is a great addition.

Other options for layers:

  1. Pineapple, banana, and Fluid’s Tropical Recovery
  2. Banana, dates, cacao and Fluid’s NEW Spiced Chocolate Protein
  3. Mango, mint, banana and Fluid’s Vanilla Recovery





















3 Layer Rainbow

Recovery Smoothie

Ready in 15 minutes

Serves One 32 oz Mason Jar

Gluten-free/Vegan Option/Recovery

280 calories 

Ingredients by Layer

Layer 1: Pitaya

  • ½ cup  frozen pitaya (dragonfruit)
  • ⅔ cup frozen banana
  • 1 Tb Fluid Tropical Recovery
  • 1 cup almond milk

Layer 2: Strawberry

  • ¾ cup frozen strawberry
  • ⅔ cup frozen banana
  • 1 Tb Fluid Vanilla Recovery
  • ¾  cup almond milk

Layer 3: Blueberry

  • ½ cup frozen blueberries
  • ⅔ cup frozen banana
  • 1 Tb Maca powder
  • 1 Tb Fluid Mixed Berry Recovery
  • ¾ cup almond milk


You want to have the bottom layer of the smoothie be the thickest and the top layer to be the thinnest. That way you can make sure each layer is distinct. To make sure that this happens, start by pouring less than the stated amount of liquid in the blender, and adding more as you go.


  1. Put all of your ingredients out on the counter before you start blending.  
  2. Start with the bottom layer, blueberry, combine the frozen blueberries, banana, Fluid Mixed Berry Recovery, and almond milk in the blender and blend until smooth.
  3. Pour smoothie a third of the way into the jar and then place the jar in the freezer while you make the next layer.
  4. Continue onto the second layer, strawberry, and combine the frozen strawberries, banana, Fluid Vanilla Recovery, and almond milk in the blender and blend until smooth.
  5. Take smoothie jar out of the freezer,  tilt the jar and slowly pour the second layer onto the first layer.
  6. End with the top layer, pitaya, and combine the frozen pitaya, banana, Fluid Tropical Recovery, and almond milk in the blender and blend until smooth.
  7. Take smoothie jar out of the freezer,  tilt the jar and slowly pour the last layer onto the top filling up the rest of the jar.
  8. Finally...Grab a straw, find a relaxing place to sit down, put a straw in your drink, and enjoy!

*best enjoyed with a straw!








































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