The Orange Julius Protein Smoothie Is the Best Recovery Drink

Lately on TikTok, people have been dumping frozen orange juice concentrate into blenders alongside Greek yogurt, bananas, and other fridge and pantry staples to recreate the viral Orange Julius smoothie. The trend pulls inspiration from the creamy, citrus-forward milkshake many people love to order at Dairy Queen drive-thrus. Fitness devotees, however, have since reworked the classic into a post-workout recovery drink designed to refuel and satisfy a sweet tooth.

Anyone leaning into an active lifestyle quickly learns one essential lesson: recovery deserves as much attention as training. Stretching, hydration, and the occasional ice bath all play a role, but nutrient intake matters just as much.

Below, you’ll find why this smoothie makes for a great recovery drink, how to make it, my honest take on the taste and recovery benefits, and a few dietitian-approved tweaks that further boost its nutritional payoff.

What Makes the Orange Julius Smoothie the Perfect Recovery Drink?

A strong recovery drink relies on a balance of protein, fiber, healthy fats, and carbohydrates, says Maddie Pasquariello, a registered dietitian based in New York City. The Orange Julius smoothie delivers on all fronts.

Frozen orange juice concentrate supplies a solid dose of vitamin C, about 380 milligrams in one cup, which supports muscle repair and recovery, Pasquariello says. (For context, you only need between 75 mg and 90 mg per day, according to the National Institutes of Health. The juice is literally worth the squeeze in this case.)

Depending on the protein powder and yogurt you choose, each serving of this smoothie can provide approximately 47 grams of protein or more—well over the typical recommended amount for each meal (between 15 grams and 30 grams), making it a great way to support muscle repair after demanding workouts.

Banana adds fiber, which is great for better bowel health, plus potassium to help replenish electrolytes. Together, these ingredients support recovery and refueling after hard efforts, she explains.

How to Make the Orange Julius Protein Smoothie 

This recipe yields about 25 fluid ounces. If you drink the whole thing, it’s about the volume of two bottles of water.

Ingredients

• 3 ounces frozen orange juice concentrate
• 1/2 frozen banana
• 1/2 cup low-fat (one-percent) milk
• 1.5 ounces vanilla protein powder
• 1 cup Greek yogurt
• 1 tablespoon honey
• 1/2 cup of ice

Recipe

1. Place all ingredients in a blender.
2. Blend the ingredients on medium-high speed until the beverage is smooth and creamy.

The Verdict: A Nostalgic Creamsicle Throwback That Delivers Satiating, Energizing Sips

Growing up, I always reached for creamsicles whenever I stopped at the corner store after a long day of kickball. One sip of this smoothie transported me straight back to those afternoons, where I demolished a frozen bar after hours spent running around the park

I drank this as a post-hike dessert during that part of the day when dinner still felt far off, but my energy had already dipped. I needed something sweet (but not sickeningly sweet) and functional enough to carry me through the evening cooking. I finished the entire glass in seconds. The texture stayed creamy, which made it easy to enjoy without slowing me down.

The smoothie delivered enough energy to get dinner on the table instead of defaulting to takeout, even with sore legs—the benefits carried into the next morning. I woke up without lingering aches and with enough fuel to tackle my next adventure: an 8:30 A.M. barre class.

How to Get the Most Out of This Smoothie, According to a Nutritionist

One of the simplest ways to tweak this smoothie involves cutting back on added sugar, according to Pasquariello. First, you can leave out the honey entirely without noticing a difference in flavor, she says. From there, swap the frozen orange juice concentrate for half a cup of fresh orange juice or a whole peeled orange.

Another easy upgrade to this Orange Julius protein smoothie involves using a full frozen banana instead of half, Pasquariello says. That small change boosts fiber, potassium, and antioxidants, turning the recipe into an even more loaded post-workout recovery drink to sip on.

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