Recovery Breakast Smoothie
By Teresa Cutter
What's great about it
Your body needs protein for repair, quality carbs to replenish glycogen (choose foods rich in magnesium and potassium that are necessary for nerve and muscle contraction) after a workout. I love this recovery smoothie and often enjoy it after an exercise session to help replenish and refuel. What I love about this smoothie is that you blend the whole fruit, so you get a good dose of plant based fibre that will help keep you full, help lower cholesterol and stabilise blood glucose levels. You also have the choice of pouring the smoothie over fresh fruit, yoghurt and home made granola which makes it that extra special and pure recovery food.
Oranges + bananas are jam-packed with B group vitamins including thiamine (B1) and B6, which are vital for energy metabolism and nerve function. Combine with Healthy Chef protein which is high in BCAA’s (branched chain amino acids). Studies show that BCAA’s can reduce fatigue and improve exercise performance, reduce muscle breakdown and facilitate healing. Bananas are a great source of potassium that helps to regulate muscle contraction and fluid balance in the body. They also add thickness and creaminess to this smoothie that will satisfy with every mouthful.
2 whole oranges, peeled and chopped
1/2 cup water or coconut water
2 tablespoons protein powder
1 cup ice
Greek Style unsweetened yoghurt to serve (optional)
Fresh seasonal fruit to serve (optional)
Granola to serve (optional)
- Combine smoothie ingredients into a blender
- Blend until smooth and creamy.
- Layer granola, fruit and yoghurt into a glass if using.
- Pour over the smoothie and enjoy.