Feeling a bit tired lately?. Perhaps indulged a bit much over the weekend? We’ve all been there sometimes slipping from our routines or pushing ourselves hard at the gym, which can leave us in need of a recovery boost to bounce back, to top form and positive vibes.
In light of that we’ve crafted 5 revitalizing drinks to aid your workout recovery bring you back to your peak performance and for those who may have neglected leg day recently maybe even motivate you back to the gym?
Creamy Power Shake. Soothing Immune Boosting and Packed with Potassium
We present the ideal power shake to help you feel as amazing as you deserve. It includes potassium (K) a mineral and electrolyte essential, for bodily function.
Potassium plays a role, in transmitting signals from the brain that activate muscle contractions. When your blood potassium levels are low it can hinder your brains ability to send these signals leading to cramps and discomfort.
Don’t worry, if you’re feeling sore after a workout or a late night out eating potassium foods like bananas can help alleviate the muscle aches. Bananas are great for restoring balance in the body due to their carbohydrate content. They are a way to recover after activity and maintain stable blood sugar levels. Consuming 1.3 1.4 grams of potassium daily has even been associated with a reduced risk of heart disease.
This smoothie is packed with ingredients that support the system and have inflammatory properties making it an excellent choice for starting your day on the right foot. Enjoy the zing of pineapple containing bromelain, an enzyme known for its inflammatory benefits as well as turmeric rich, in curcumin and ginger with its immune boosting gingerols.
Ingredients
- 50g vanilla protein powder
- 400ml coconut milk
- 400g pineapple chunks
- 1 banana
- 2 tsp fresh grated turmeric (or 1 teaspoon ground turmeric)
- 1⁄2 tsp fresh grated ginger (or a pinch of ground ginger)
To make the Mocha Brain Boost smoothie simply combine all the ingredients, in a blender until they are smooth and creamy. Enjoy it away.
Nutritional information per serving
273 calories, Total Fat 3.5g (saturated fat 2.9g), Carbohydrates 37g (sugars 34g), Protein 21g, Fiber 3.4g.
Contents ↑Mocha Brain Boost. Rich in Protein and Brain Enhancing Goodness
After a weekend of relaxing in front of the TV or socializing you might feel mentally stimulated and in need of a break. This could be a time to recharge your brain with some goodness. The smoothie is rich in protein, known for its benefits for those who’re, into fitness. Have you considered the advantages of Lions Mane mushroom?
Studies have shown that this unique fungus can help support neuron health and growth while boosting your system. During the holiday season when healthy routines may relax a bit an energy boost might be what you need. This rejuvenating smoothie can provide that.
This rich and creamy smoothie is packed with protein ingredients making it a perfect choice, for a recovery option. If you’re feeling adventurous you can also explore the world of mushroom powders for added flavor.
Recipe
- 30g chocolate protein powder
- 1 tbsp raw cacao powder
- 1⁄2 tsp ground cinnamon
- 1 tbsp almond butter
- 1 tbsp sweetener of choice (xylitol, erythritol or honey)
- 2 tsp lions mane mushroom powder or other medicinal mushroom powder (or 1⁄2 tsp tincture)
- 150ml hot or cold brewed coffee yerba mate or green tea
- 150ml almond milk
Simply blend all the ingredients together until you achieve an creamy consistency. Serve immediately.
You can enjoy this smoothie warm by using coffee if desired.
Nutritional information per serving
210kcal, Total Fat 13g (Saturated Fat 2.7g), Carbohydrates 19g (Sugars; 0.8g), Protein 8.1g, Fiber 5.1g.
Contents ↑Chocolate N Cherry Smoothie. Replenishing Electrolytes and Antioxidants
For occasions, like birthdays and holidays when alcohol consumption’s common it’s important to stay hydrated to avoid dehydration.
Here are some ways to avoid it such, as ensuring you’ve had a meal pacing yourself staying hydrated with water between drinks and being aware of your limits. However if you happen to forget these steps and wake up feeling thirsty and a bit rough the day here’s a handy solution. Electrolytes!
Electrolytes are commonly used by athletes to rebalance levels in the body and assist with muscle function. The coconut water in this smoothie acts as a hydrating agent while cherries bring their properties that aid in recovery. Combining cherries, with chocolate protein powder gives it that forest gateau flavor (we’re not ready to say goodbye to desserts just yet).
Ingredients
- 30g chocolate protein powder
- 200ml coconut water
- 100ml pomegranate juice
- 2g / 1⁄2 tsp super berry powder
- 100g frozen pitted cherries
Simply blend all the ingredients together until smooth and creamy. Serve immediately.
Per serving this dish provides
243 calories with 3.4g of fat (including 1.5g of fat), 30g of carbohydrates (including 28g of sugars) and 21g of protein along, with 3.4g of fiber.
Contents ↑Green Energy Blend. Loaded with Vitamins and Nutrients
Looking for a pick me up drink? Keep reading for a juice thats perfect for those party mornings. This beverage is light and invigorating loaded with electrolytes and B vitamins to revitalize and hydrate your body. The leafy greens offer a dose of nutrients while the cucumber and apple add hydration.
Staying hydrated is crucial, for well being. The addition of lemon juice and ginger provides a boost of vitamin C and antioxidants. Juicing your greens is a way to consume them all at once especially beneficial if you’re dealing with the aftermath of a night.
Ingredients
- A handful of spinach (about 10g)
- 30g of cucumber
- 1/2 small avocado, peeled and pitted (about 120g)
- 6 mint leaves
- Juice of one lime (, about 30ml)
- 2 kiwi fruits, peeled
- A dollop of cashew nut butter (around 10g)
- 300ml of coconut water
- 1 teaspoon of a super green blend like chlorella, moringa or ProGreens
- Optional; Add a couple of ice cubes
Simply blend all the ingredients together until you get a smooth and creamy texture. Enjoy it away.
Nutritional information per serving
226kcal, Total Fat 15g (Saturated Fat 3g), Carbohydrates 16g (Sugars 15g), Protein 3.5g, Fiber 3.8g.
Contents ↑Morning Energy Booster. Energizing and Well Balanced Recovery Drink
Imagine starting your day with a smoothie in your favorite glass packed with all the goodness you need to power through the morning. That’s what the Morning Energy Booster offers. A mix of berries, oats and cinnamon that makes for the breakfast shake.
Packed with fiber and slow releasing carbohydrates this smoothie is ideal for energy levels, throughout your day.
The blueberries offer an amount of antioxidants for combating harmful free radicals while the walnuts and chia seeds provide healthy fats, fiber and various minerals to help keep your body healthy.
Recipe
- 100g blueberries
- 100g banana
- 1⁄2 tsp ground cinnamon
- 50g scoop vanilla protein powder
- 20g walnuts
- 20g oats
- 4g chia seeds
- 300ml Coconut milk or any other type of milk
Simply blend all the ingredients together in a blender until you achieve an creamy mixture. Serve immediately.
Nutritional information per serving
286kcal, Total Fat 12g (saturated fat 2.3g), Carbohydrates 26g (sugars 12g), Protein 15g, Fiber 6.8g.
