So why the name? In this recipe I will not only show you how to make a delicious post workout smoothie, I’ll also explain how it could help you recover better. Now please note I’m no expert, but I do have many years experience in the sports nutrition industry and an equal number of years suffering the pain of DOMS (that’s delayed onset muscle soreness for those who are not familiar with the term!) so I have tried various methods to aid with my recovery.
When we exercise we are putting our bodies under stress. Not only do our muscles rip and tear during the process, dangerous free radicals are released within our bodies. Exercise is a very powerful tool to strengthen our bodies, but we need to give it the correct support to repair and recover in order to gain muscle strength.
To keep it simple, after we workout our muscles require amino acids (protein) to aid with tissue (muscle) damage, and we need to refill the glycogen (carb stores) we’ve lost through exercising. (Please note there is FAR more to it than this and plenty of variables, but in the interest of keeping things simple this is as far as I will go).
Que the protein shake! In this recipe I have chosen to use a fast-acting whey protein as this smoothie is designed to be consumed post workout – my favourite is Smart Protein’s Elite Whey Isolate in vanilla.
As for the carb source I have chosen honey, a simple carb which will be digested quickly. But not just any old honey, I’ve used Steens Raw 15+ Manuka honey.
Not only extremely delicious, Steen’s honey is different to others as its cold pressed. This means the natural amino acids & enzymes found in the honey are not damaged by heating it. It also leaves the phenolic compounds in the honey, which have an antioxidant effect – another great benefit to the recovery process!
Speaking of antioxidants, this brings me onto my choice of the mixed berries for the recipe; namely blueberries, blackberries and cherries. These berries are high in antioxidants which are thought to help to fight the harmful effects of free radicals which have been linked to cancers and other health problems.
So less of the science lesson and more of how to make this tasty and recovery boosting smoothie!
Prep: 5 mins
Cook: 5 mins
Yields: 1 serving
30g whey protein isolate in vanilla
30g (2 heaped teaspoons) of Steens raw Manuka honey
25g frozen blackberries
25g frozen cherries
25g frozen blueberries
(if you use frozen fruit there is no need for ice – if it’s fresh add a handful of ice)
1Add everything to a blender and blend until smooth. It’s as easy as that!