Sip on this banana and goji berry protein smoothie for a pre- or post-workout boost

This delicious protein-packed smoothie with energising banana, goji berries and maca is the perfect way to give your body a serious pre- or post-workout kick!

 

 

Banana and goji berry protein smoothie recipe

Serves: 1

Ingredients:

• 1 frozen banana
• 1 cup almond milk
• 2 tbsp dried goji berries
• 1/4 tsp maca powder
• 1/4 fresh vanilla
• 1 tsp raw honey
• 1 scoop whey protein

1. Method:
   Place all the ingredients into a blender and blend until smooth.
2. Pour into a tall glass and garnish with additional goji berries if desired. Drink up immediately.

This peppermint mocha protein shake is the best post-workout drink ever!

This creamy, protein-packed post-workout smoothie combines two of my favourite things: Chocolate and coffee! And the addition of the mint leaves give the drink a refreshing flavour that I just adore. Enjoy!

 

 

Peppermint mocha post-workout protein smoothie recipe

Serves: 1

Ingredients:

• 1/2 cup soymilk
• 1 cup plain Greek yoghurt
• 1 cup fresh mint leaves, chopped
• 1 frozen banana, peeled and sliced
• 1 tbsp cacao powder
• 2 tbsp instant coffee
• Stevia to taste

Method:

1. Combine all ingredients in your blender and blend until smooth.
2. Pour into a glass, garnish with additional mint leaves if desired, and drink immediately.

Reduce fatigue and muscle soreness by sipping this banana cacao recovery smoothie

Loaded with potassium for hydration and carbohydrates for regeneration, this chocolaty smoothie will help you out after an intense workout. By blending up this divine drink, you can kiss fatigue and prolonged muscle soreness goodbye! Just make sure to enjoy it right after you work out.

 

 

Banana cacao recovery smoothie recipe

Serves: 1

Ingredients:

• 1 frozen banana, peeled and chopped
• 4 dates, pitted and soaked for 10-20 minutes
• 1/2 cup unsweetened almond milk
• 1/2 cup filtered water
• 1 tbsp cacao nibs
• 1 tsp pure vanilla extract
• 1 handful ice
• Coconut flakes for garnish

1. Method:
   Place all the ingredients except the coconut flakes in your blender and puree until smooth. Beware of date chunks.
2. Pour into a large glass, then garnish with coconut flakes. Enjoy immensely!

This honey and banana smoothie will help your muscles recover after an intense workout

After an intense workout, honey does double duty, according to researchers from the University of Memphis. It helps athletes who use energy in short, intense bursts (such as tennis players and sprinters) maintain optimal blood sugar levels, and it aids in muscle recovery post-training.

 

Pretty sweet, right? Enjoy this delicious smoothie recipe!

 

Blend up this honey banana smoothie after your next workout

Serves: 2

Ingredients:

• 1 medium frozen banana
• 1 cup skim milk
• 1/2 cup plain low-fat yoghurt
• 2 tbsp organic raw honey
• Handful of ice

Method:

1. Combine all the ingredients in your blender and blend on high-speed until smooth.
2. Serve immediately.

Cool off with one of these three frozen fruit smoothie recipes

There’s no need for ice in these refreshing frozen fruit smoothie recipes of mine! Try one for a healthy and tasty spring or summer breakfast alternative.

 

Three frozen fruit smoothies I love

#1: Frozen blueberry smoothie

High in antioxidants to give your mind and body a great energy boost.

• 1 cup frozen blueberries
• 1/2 cup coconut milk
• 1/2 cup fat-free plain yoghurt
• 1 tsp raw honey

#2: Frozen strawberry smoothie

Rich in vitamin C to keep your heart healthy and stave off cold and flu.

• 1 cup frozen strawberries
• 1/2 cup unsweetened almond milk
• 1/2 cup fat-free plain yoghurt
• 1/4 cup organic strawberry jam

#3: Frozen banana smoothie

High in potassium for healthy blood pressure, with a touch of nutmeg to improve immune system function.

• 1 frozen banana, peeled and sliced
• 1 cup almond milk
• 1/4 tsp pure vanilla extract
• Pinch of nutmeg

Enjoy!

Blend up this salted caramel smoothie bowl after your next workout

Salt and caramel – is there anything better? Actually, yes – a healthy version. This is one of my go-to post-workout snacks. It helps replenish protein and glycogen stores and build lean muscles (which in turn burns calories – yay!).

 

The maca powder is what gives this dish a delightful toffee flavour. It also works to alleviate stress and anxiety in the body. Plus, it’s high in iron and great for boosting energy – much needed after a morning gym session! Whip this baby up in under two minutes. Enjoy!

 

Salted caramel smoothie bowl recipe

Serves: 1

Ingredients to blend:

• 1 frozen banana
• 2 tbsp vanilla protein powder
• 1/4 cup unsweetened almond milk
• 1 tbsp maca powder
• 2 dates, pitted
• 1/2 tsp sea salt flakes

Ingredients for topping:

• 2 tbsp coconut flakes
• 2 tbsp crushed peanuts
• 2 vanilla and coconut protein balls, chopped

Method:

1. Add the blending ingredients to your blender and blend until completely smooth.
2. Add the sea salt, then blend quickly again.
3. Decant the smoothie into a bowl and top with the toppings.
4. Serve in with a spoon and tuck in!

My favourite banana-free peanut butter post-workout smoothie recipe!

Calling all peanut butter lovers! I love frozen bananas in my smoothies, but sometimes I get a bit tired of that banana taste. Peanut butter, on the other hand, I could never get enough of.

 

A rich peanut butter and chocolate smoothie is the best drink to blend up after a long, hard gym session because the nutrients in these superfoods are great for muscle recovery. So, whenever I’m craving something icy, chocolaty and banana-free after working out, I turn to this smoothie. Enjoy!

 

My favourite peanut butter and chocolate post-workout smoothie recipes

Serves: 1

You’ll need:

• 1 cup almond milk
• 2 tbsp organic unsweetened peanut butter
• 2 tbsp cacao powder
• 1 handful almonds
• 1 handful ice

Method:

Add all the ingredients to a blender and blend on high-speed until completely smooth. Enjoy immediately.

Recover from your yoga workout with this super-charged smoothie

Fellow yogis, I know you understand how much a good yoga workout can take out of you. But not to worry – the next time you’re suffering from sore muscles or tiredness after a yoga class, you can blend up this super-charged smoothie to help your body recover quickly! This is my go-to post-yoga smoothie. I hope you enjoy the recipe!

 

My favourite post-yoga smoothie recipe

Ingredients:

• 1 cup nut milk (I love using almond milk)
• 1/2 cup coconut water
• 1/2 cup baby kale leaves
• 1/2 cup frozen blueberries
• 1 tbsp raw vanilla protein powder
• 2 tbsp raw cacao powder
• 1 tbsp virgin organic coconut oil
• 1 1/2 tsp bee pollen

Method:

Combine all the ingredients in a blender. Blend until completely smooth, then pour into a to-go cup to take along with you to yoga (so you can enjoy it straight after your class!).

Tip: Garnish your smoothie with a few frozen blueberries to make it pretty!

Three post-yoga smoothie essentials

After 60 to 90 minutes of twisting, lengthening, strengthening and sweating, how might one best replenish the body of lost nutrients? By combining a good source of light protein with electrolytes! One of the easiest ways to do this is by mixing up the perfect post-yoga smoothie. Here’s how to do it.

 

Why you should drink a smoothie after a yoga workout

During a yoga workout, your body loses nutrients and electrolytes. So, in order to replace these lost nutrients and electrolytes, you must eat or drink something to replenish your body.

Many people recommend drinking sports drinks to do this, but I want to caution you against this. Why? Well, you see, sports drinks are packed to the brim with sugar. Such large amounts, in fact, that it completely negates the benefits of consuming them.

Also, sports drinks only replenish up to two of your body’s five key electrolytes, while coconut water, for example, replenishes all five. It’s a no-brainer! If you want to mix up the perfect post-yoga smoothie that’ll leave your body feeling fresh and hydrated, follow these tips of mine.

The three important parts to a perfect post-yoga smoothie

#1: Coconut water

As I’ve already told you, coconut water is capable of replenishing all five of your body’s key electrolytes. In addition to this, it’s super-hydrating and wonderfully nourishing to the body. Plus, it tastes divine!

#2: Plant-based proteins

Another essential part of a post-yoga smoothie for recovery is protein. Protein aids your muscle in repair and keeps you from getting too sore. Try high-quality plant-based proteins in your smoothie, such as:

• Hemp seeds: These seeds contain 11 g of protein per three tablespoons, plus they’re the richest source of omega-3 fatty acids on the planet!
• Kale: This leafy green contains more protein than beef, believe it or not.
• Vegan protein powder: Flavoured protein powders are delicious in smoothies! I love a rich chocolate or vanilla.

#3: Superfoods

A solid post-yoga smoothie also serves to re-energise your body, which is why adding a superfood or two is always necessary. They’ll boost your energy levels instantly, and also add great taste! Try one or more of these in your next smoothie:

• Coconut oil: This supercharged oil is loaded with high-quality fats that’ll go straight to your liver and be turned into energy.
• Raw cacao powder: I love this chocolaty powder – it’s full of antioxidants! Just two tablespoons will do wonders for flavour and creaminess, and give you that much-needed boost!
• Bee pollen: Not only does it give your drink a subtle floral flavour, it’ll give you so much energy you may have to squeeze in a second yoga practice. Seriously!

Go here now for my favourite super-charged post-yoga smoothie recipe!

This chocolate almond butter smoothie is the perfect post-workout treat!

I never feel like spending too long in the kitchen after an exhausting workout, which is exactly why I usually choose to whip up a smoothie in five minutes or less. I love making a smoothie before heading off to the gym and drinking half before and after.

 

Chocolate and almond butter are a dynamic duo. You can use peanut butter instead of almond if you like, but your smoothie then won’t be quite as healthy. This is one of those smoothies that’s so decadent you’ll have to remind yourself that it’s actually very healthy! Let me touch on some of the health benefits of this post-workout smoothie and then get to the recipe…

 

A few health benefits of almonds

I’m focusing on almonds considering that’s the main ingredient in this smoothie. A quarter cup of almonds contains about 8 g of protein. Almonds are high in vitamin E and manganese, and a great source of magnesium, tryptophan (boosts levels of your feel-good hormone, serotonin), copper, vitamin B2 as well as phosphorus. Manganese are copper are essential for energy production.

The monounsaturated fats in almonds can help reduce your risk of heart disease and lower LDL (bad) cholesterol. Besides being great for your heart, almonds offer protection against diabetes by reducing meal surges in blood sugar.

Some research also shows that almonds can help you lose weight. Eating them on a daily basis may help you eat a healthier diet overall! Sounds like almonds might need to be considered a superfood…

So there you have a few great reasons to indulge in an almond smoothie. Now for the recipe…

Chocolate almond butter smoothie recipe

Ingredients:

• 1 cup almond milk
• 2 tbsp almond butter
• 1/2 banana, frozen
• 1 serving chocolate protein powder
• 1 tbsp flax, chia or hemp seeds
• 1 tbsp raw organic honey

Optional add-ons:

• 1/2 tbsp cacao nibs or powder
• 1/2 cup frozen strawberries
• 1 cup spinach
• 1/2 tbsp maca powder

Method:

Put all the ingredients into a high-speed blender. Blend for around 45 seconds or until you reach your desired consistency.

Happy blending!

PS: I’d love to hear your thoughts on this smoothie in the comments below.