Five Anti-Inflammatory and Muscle Building Smoothies

Banana Peanut Butter Power

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

SERVINGS: 1

½ c plain yogurt
½ c milk
1 banana
1 Tbsp peanut butter
1 lg handful spinach
½ tsp vanilla

BLEND all ingredients until smooth.

NUTRITION(per serving) 249 cal, 12 g pro, 45 g carb, 4 g fiber, 29 g sugars, 3.5 g fat, 2 g sat fat, 179 mg sodium 

 

Cherry-Chia Pain Buster

Research shows tart cherries repair muscle damage, alleviate soreness, and even help you get a good night’s rest (they contain the sleep hormone melatonin). And turmeric also acts as an anti-inflammatory, easing muscle and joint aches.

SERVINGS: 1

1 c fresh or frozen pitted tart cherries
½ c fresh or frozen blueberries (or berry blend)
½ c fresh or frozen pineapple chunks
½ c silken tofu or 1 scoop vegan protein powder
1 c chilled brewed green tea or diluted cherry juice
½-inch chunk ginger root or ¼ tsp powdered ginger
½-inch chunk turmeric root or ¼ tsp powdered turmeric
2 tsp raw honey

BLEND all ingredients until smooth.

NUTRITION (per serving) 326 cal, 26 g pro, 55 g carb, 6 g fiber, 41 g sugars, 3 g fat, 1 g sat fat, 57 mg sodium

Cran-Beet Crusher

 Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.
SERVINGS: 11 c silken tofu
½ c fresh or frozen cranberries
½ md beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 c kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey

BLEND all ingredients until smooth.

NUTRITION (per serving) 332 cal, 18 g pro, 53 g carb, 9 g fiber, 34 g sugars, 8 g fat, 1 g sat fat, 105 mg sodium

Berry Blast Protein Smoothie

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

SERVINGS: 1

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ 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

Eat Your Wheaties

Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.

SERVINGS: 1

2 c spinach
1 c frozen peaches
½ c fresh banana
½ c raw zucchini
¾ c coconut water
½ c plain yogurt
2 Tbsp Wheat germ

BLEND all ingredients until smooth.

NUTRITION (per serving) 312 cal, 15 g pro, 60 g carb, 11 g fiber, 37 g sugars, 4 g fat, 2 g sat fat, 358 mg sodium

 

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