You crushed the iron, killed those sprints, and maybe even got in that hike or some yoga. It’s time to replenish your muscles and your energy stores.
A recovery smoothie is the perfect vehi-cle for delivering post-workout essentials: protein for muscle growth, carbohydrates to restore glycogen, and antioxidants to boost immunity. Smoothies also offer an opportunity to sneak in nutritious extras while maintaining a kick-ass and satisfying flavor.
After leaving it all on the battlefield, you must claim your victory prize. Translation: No workout is complete until you’ve con-sumed a post-workout meal.
8 ounces unsweetened vanilla almond milk
1 scoop vanilla protein powder (whey-casein blend)
6 ounces strawberries (10 to 12 berries)
1 medium banana1 stalk celery
1 tablespoon chia seed
Combine all ingredients in a blender, starting with the almond milk to avoid protein-powder clumps. Blend until smooth.
Power Players Almond milk: Low-calorie source of calcium and vitamin E
Whey/casein protein powder: Combines fast- and slow-release pro-teins for muscle repair and growth
Strawberries: Vitamin C, fiber, natural sugars, antioxidants
Banana: Potassium, vitamin C, natural sugars
Celery: Provides a virtu-ally calorie- and flavor-free kick of fiber and vitamins A and K. Celery also delivers folate, which is proven to support nervous-system function.
Chia seed: Gram for gram, chia seeds are one of the most nutrient-dense foods on the planet. In addition to the mineral kick of magnesium, manganese, and phosphorus, the seeds are loaded with antioxidants, which block free radicals from damaging cells. Less cellular damage translates to disease prevention, slowing of the age process, and improved memory retention.