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Plus her go-to methods for workout recovery.

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Julianne Hough prioritizes anti-inflammatory foods and protein-packed meals.
• She helped develop a protein-rich, sugar-free smoothie that supports muscle recovery.
• Post-workout includes saunas, ice baths and lymphatic massage to reduce inflammation.

Dancer, actor and Dancing with the Stars co-host Julianne Hough takes pride in her fitness-heavy lifestyle. She prioritizes nutrient-dense foods in her diet and makes a point of proper recovery after workouts to ensure her body feels its best. In fact, she even helped create the Superberry Sport 1-Step Smoothie for Blender Bites, with 6 grams of protein per serving and no added sugar. This is an inflammation-fighting smoothie puck packed with a variety of fruits and vegetables, turmeric, and hydrating ingredients like water and coconut milk, so all you need to do is add liquid, shake it up, and enjoy.

We got a chance to interview Hough and learn more about how she incorporates anti-inflammatory and protein-packed ingredients into her meals, as well as her go-to methods for workout recovery and her nighttime routine. Read on to learn more.

EatingWell: Are there any anti-inflammatory ingredients you love adding to your meals, or foods in general that help you feel your best?

Hough: I’m definitely a person that loves good fats, so sometimes I’ll do avocado and a little olive oil and salt. That’s a good snack for anti-inflammatory needs. Sometimes I’ll do a piece of fruit midmorning as a snack. If I’ve woken up pretty early, I’ll do some sort of salad with protein in the afternoon and then really just protein and veggies at night. Those are my go-tos; I’m not a big grazer. I’ll just have my meal.

EatingWell: Is protein something you focus on? Do you have any favorite high-protein lunches or dinners?

Hough: Protein for me is honestly key. I work out, I dance, I’m active, so that’s definitely a need for me for my recovery. But for anybody, it’s what we need in our daily diet. Other things that I like to eat that are high in protein are salmon or chicken, well-sourced. And I’ll pair that with some Japanese sweet potatoes, asparagus or sometimes I’ll do cauliflower. I really enjoy a healthy meal that is either locally sourced or farm-to-table. It just feels like I’m feeding my body so well and feeling so fueled.

EatingWell: Could you talk about Blender Bites and the Superberry Sport 1-Step Smoothie?

Hough: Anything I do, it has to be aligned with my lifestyle. Blender Bites totally align with everything I do on the daily, whether it’s drinking my morning shake or post-workout [smoothie]. They’re easy on-the-go, it’s literally just one simple step. And the fact that it’s a female-founded brand was a huge point to why I wanted to partner.

I wanted to add some protein to one of the shakes. It’s really hard to do that because the consistency can get kind of grainy and weird. But we perfected the formulation, and it’s so amazing. It’s still gluten-, dairy-, soy- and nut-free, and it’s powered by Orgain. It is so delicious and called Superberry Sport because it enhances the recovery of muscles.

EatingWell: What’s something about post-workout recovery that you think is overlooked, and what do you personally do?

Hough: I think recovery in general is overlooked. I really love saunas and ice baths. I feel like that is huge and has helped me so much in being able to dance as long as I have. I’m almost 36, and if I would have been doing cold plunges and ice baths and saunas earlier on in my life, I think my body would have been even better. Since I’ve started, I feel more healthy and vibrant now than I even did in my mid-20s when I wasn’t doing it. I love a lymphatic boot; it’ll squeeze the legs, and sometimes I’ll just put those boots on at night. And when putting on lotion, I’ll do my own little lymphatic massage. I know the points to press behind the knee and in the inner thigh. I’ll do that, and that helps with inflammation.

EatingWell: Do you have a nighttime routine or any rituals that help you settle down and get ready for sleep?

Hough: I’m an early-dinner person because I like to do intermittent fasting, and so I’ll finish dinner around 7. Sometimes I’ll watch a TV show just to unwind and relax, but most of the time I’ll go take my dog on a walk. I’ll take her on a sunset walk and be a little active. Then I’ll come back, and I’ll try to put my phone down for an hour before I even start getting ready for bed. It’s hard, but I try. Sometimes I’ll journal and brain-dump for the day, or I’ll read, do a little meditation before I go to bed. I don’t have a TV in my bedroom, and I put my phone in my bathroom when I go to bed.

Editor’s Note: This interview has been edited for clarity and length.