Smoothie Move: Make Your Own for Best Energy, Timing

“You have to ask your smoothie maker a lot of questions,” said Gallo. “You might find out he or she uses flavored syrup. That does not advocate health.”

At home, Gallo said you start with organic frozen fruit and a fruit juice diluted with 50 percent water.

“Cherry juice is great because it is high in anti-inflammatory agents to help you recover from a workout,” said Gallo. “Cranberry juice is good too. It’s high in antioxidants and less sweet—some people really, really like a less sweet smoothie.”

Next add a protein scoop giving you 18 to 25 grams. Gallo said, all things equal, she recommends organic, hormone-free whey protein. She explained it is easier on the digestive system compared to soy or rice proteins.

A smoothie serves as a “carrier of extra nutrition,” said Gallo, so finish off that perfect homemade smoothie with flax oil, plus maybe a calcium or fiber supplement. The flax oil is potent with anti-inflammatory agents, said Gallo. That jump-starts tissue repair

Along with tissue repair, which includes muscle rebuilding, the perfect smoothie stabilizes blood sugar and encourages the body to lose weight because “you are encouraging to use calories by feeding it at the right time.”

“There is what’s called a glycogen window after a workout,” said Gallo. “It is an optimal time for the cells to receive nutrition. I tell people the cells are like hungry baby birds who need food and now.”

Other benefits of the post-workout smoothie: Less muscle soreness the next day and more energy during the rest of your day or evening.

“Try to drink your smoothie within 45 minutes of your workout for the best results,” said Gallo. "That can make a big difference in how you feel all day."

Bob Condor blogs for Insider's Health every Monday, Tuesday, Thursday, Friday and Saturday.