1. Banana Peanut Butter Power:

Bananas help restore potassium, which you lose while you sweat, and also offer fibre to promote gut health. Meanwhile, peanut butter provides a satisfying dose of protein and heart-healthy monounsaturated fats.

SERVINGS: 1

1/2 c plain yogurt, 1/2 c milk, 1 banana, 1 Tbsp. peanut butter, 1 handful of spinach, 1/2 tsp vanilla. BLEND all ingredients until smooth. NUTRITION (per serving) 249 cal, 12 g pro, 45 g carb, 4 g fibre, 29 g sugars, 3.5 g fat, 2 g sat fat, 179 mg sodium.

2. Ginger-Pear for the Win:

Compounds in ginger root, act as potent anti-inflammatories that speed your recovery time. Meanwhile, fibre-rich flaxseed satisfies hunger, so you’re less likely to find your stomach rumbling later in the day.

SERVINGS: 1

1/2 c vanilla yogurt, 1 ripe pear, cored and cut into large chunks, 1 c pear juice or coconut water, 1/2 -inch chunk of fresh ginger root or 1/8 tsp dried ground ginger, 2 c baby spinach leaves 1 Tbsp. ground flaxseed, 1/2 cup ice cubes. BLEND all ingredients until smooth. NUTRITION (per serving) 390 cal, 14 g pro, 83 g carb, 11 g fiber, 64 g sugars, 3 g fat, 0 g sat fat, 141 mg sodium.

3. Mango-Go-Go:

Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.

SERVINGS: 1

2 c spinach, 1 c frozen mango, 1/2 c baby carrots, 1/2 c coconut water, 1/4 c orange juice,2 oranges, peeled, 1/2 c plain yogurt. BLEND all ingredients until smooth. NUTRITION (per serving) 364 cal, 12 g pro, 80g carb, 12 g fiber, 62 g sugars, 2.5 g fat, 1.5 g sat fat, 321 mg sodium.

4. Berry Blast Protein Smoothie :

Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles. And you’ll get a hit of powerful antioxidants and fibre from the mixed berries.

SERVINGS: 1

1 scoop vanilla soy protein, 1 c low-fat milk, 1/2 frozen banana, 3/4 c frozen mixed berries. BLEND all ingredients until smooth. NUTRITION (per serving) 368 cal, 29 g pro, 56 g carb, 5 g fiber, 42 g sugars, 4 g fat, 1.5 g sat fat, 292 mg sodium.