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.
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.
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.
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.
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.
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.
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.
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.
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