Powder-Free Protein Smoothie
Not a fan of protein powder? We get it. Many are hiding sketchy, low-quality ingredients, and taste like cheap birthday cake. Instead, try this delicious smoothie, perfect for post-workout muscle recovery. It also makes a quick and filling breakfast.
This smoothie gets a boost of vitamins with the help of our old friend spinach. Popeye’s super-strength doesn’t seem so far-fetched when once you start looking into the numerous health benefits of this super green. Spinach is a great source of iron, Vitamins A, C, K and folate, as well as potassium and bone-building calcium.
Creamy banana adds sweetness along with a healthy dose of potassium. A post-workout banana has long been the choice of athletes because it helps ward off muscle cramps, aid in fluid regulation, and nerve function.
Let’s not forget about the star of this smoothie —protein. This delicious smoothie packs 26 grams of the muscle-building stuff! So, break out the blender and whirr up this healthy and yummy drink.
Ingredients: (makes 1 serving)
1 cup Milk
1/2 cup Greek Yogurt (We prefer plain, but vanilla would be tasty too)
1 Good Handful of Spinach
1 Frozen Banana
1/2 cup Frozen Strawberries
1/2 cup Frozen Blueberries
1 tsp Ground Flaxseed
Directions:
Throw everything into a blender and whirr on the highest setting until thick and smooth.
Hydrating Electrolyte Ginger Lemonade
Replenishing fluids after working up a good sweat is an absolute must. Unlike the neon-colored electrolyte drinks out there, this kicked-up lemonade is all-natural, plus it’s packed with antioxidants and vitamin C. Made with a bit of ginger, which is said to be a natural antibacterial, this drink is also great for when you have an upset stomach or are just plain hungover.
Ingredients: (makes 1 serving)
2 1/2 cups Water
Juice from 1 Lemon
2 tbs Honey
1 tsp Freshly Grated Ginger
1/8 tsp Sea Salt
Directions:
Bring 1 cup of water, lemon juice, honey, ginger and salt to a boil
Allow to cool
Stir in remaining 1/12 cup water
Strain over ice
Muscle Recovery Tea
This easy to make tea is both nutrient-dense and tastes great. It can be made in bulk ahead of time so you can brew yourself up a cup any time.
The two herbs combined in this tea are full of beneficial minerals and vitamins. Nettles have long been used in holistic remedies around the globe. They are rich in iron, plus will give you a boost of phosphorus, potassium, calcium, magnesium, manganese, copper, boron, strontium. Plus a healthy dose of vitamins - A, B, C, and K. We recommend you purchase dried nettle for this tea and keep the raw plant out of your mouth lest you find out why their common name is the Stinging Nettle.
Mineral-rich Rooibos makes up the other half of this tea. You’ll find iron, calcium, potassium, copper, manganese, zinc, magnesium in here as well as alpha hydroxy acid. Rooibos is known for its smooth, slightly nutty, and sweet flavor. Blended with the mildly grassy flavor of nettles, this tea is delicious both warm or cold.
Ingredients: (makes 8 servings)
1/2 cup Nettles
1/2 cup Rooibos
Directions: Steep 1 tablespoon in hot, but not boiling, water for 5-8 minutes
Tart Cherry Thirst Quencher
Rehydrate with this refreshing, sweet, and tart natural performance drink. Made with coconut water that’s high in potassium, calcium, magnesium, amino acids and electrolytes to help stave off muscle cramps. It’s blended with lime and tart cherry juice that’s both tasty and hydrating.
One study found that drinking tart cherry juice after strenuous exercise reduced inflammation, lipid peroxidation (when free radicals attack the lipid membrane) and aids in the recovery of muscle function. Just make sure you're drinking tart cherry juice, not the super sweet stuff.
Ingredients: (makes 1 serving)
1 cup Coconut water
1 cup Water
1/4 cup Tart Cherry Juice
Juice from 1/2 a Lime
1 tbsp Agave or Honey
Directions:
Combine ingredients, pour over ice, and enjoy!
Golden Milk
This traditional Indian drink is known for its anti-inflammatory and antioxidant benefits plus —it’s vegan! Its gentle, nourishing, and healing effect has been know to help athletes and sufferers of muscle and nerve disorders. Don’t be tempted to skip the pick of black pepper —it helps your body absorb the nutrients of the other spices.
Golden Milk makes a great post-workout drink when poured over ice, or enjoy warm for a soothing and relaxing bedtime beverage.
Ingredients: (makes 1 serving)
2 cups Coconut, Almond, or Cashew Milk
1 tsp Turmeric (either powdered or crushed fresh)
1 tsp Cinnamon
1 tsp Honey, Agave or Maple Syrup
1/2 tsp Ginger (optional)
1/4 tsp Cardamom (optional)
1 Pinch Black Pepper
Directions:
Simmer milk, turmeric, cinnamon, pepper, and ginger on low heat for 8-10 minutes, whisking occasionally.
For a stronger flavor, allow steep for 15-20 minutes
Pour into your favorite cup and enjoy!
