Complete your workout with these hydrating smoothies, packed with protein to repair muscle damage fast, carbs to restore glycogen lost when burning energy, and antioxidants that fight inflammation and cell damage. Start with a ton of greens, add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger. Aim to blend 15 to 20 grams of protein, the rest carbs. Drink within 30-60 minutes after exercise to recover fast!
Banana & Berry Blast Smoothie
2016-09-16 12:16:02
Serves 1
Protein recovery drink with a blast of antioxidants
Prep Time
5 min
Nutrition Facts
Serving Size
556g
Servings
1
Amount Per Serving
Calories 323
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 25mg
8%
Sodium 138mg
6%
Total Carbohydrates 58g
19%
Dietary Fiber 9g
34%
Sugars 39g
Protein 12g
Vitamin A
13%
Vitamin C
97%
Calcium
38%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 30 grams plain Greek yogurt
- 1 banana
- 50 grams blueberries
- 50 grams strawberries
- 50 grams raspberries
- 250 ml milk
Instructions
- Pop all ingredients into a blender and mix until smooth - Enjoy!
Notes
- Ratio four-to-one carbs to protein to replenish energy stores and rebuild muscle.
Nutrilife UK http://www.nutrilife.uk.com/
Chocolate and Banana Smoothie
2016-10-03 22:26:18
Serves 1
Protein packed shake to recover muscles fast
Prep Time
5 min
Nutrition Facts
Serving Size
442g
Servings
1
Amount Per Serving
Calories 302
Calories from Fat 92
% Daily Value *
Total Fat 11g
16%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 39mg
13%
Sodium 150mg
6%
Total Carbohydrates 44g
15%
Dietary Fiber 4g
17%
Sugars 30g
Protein 13g
Vitamin A
9%
Vitamin C
19%
Calcium
40%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 250 ml yogurt
- 1 banana
- 60 ml milk
- 2 tsp organic cocoa powder
Instructions
- Mix up all ingredients in a blender and drink up!
Nutrilife UK http://www.nutrilife.uk.com/