How To Make A Recovery Smoothie | Heather's Recipe For Triathlon Recovery

Greek yogurt

🥗Healthier: coconut yogurt

💰Cheaper: regular yogurt

Coconut yogurt is dairy-free, while regular yogurt is often less expensive.

protein powder

🥗Healthier: hemp seeds

💰Cheaper: oats

Hemp seeds provide protein without added sugars, while oats are economical.

almond milk

🥗Healthier: oat milk

💰Cheaper: regular milk

Oat milk is a great alternative for creaminess, while regular milk is often cheaper.

peanut butter

🥗Healthier: almond butter

💰Cheaper: sunflower seed butter

Almond butter is healthier but more expensive; sunflower seed butter is cost-effective.

Start by discussing the importance of quick nutrient absorption after racing or training.

Introduce the first smoothie recipe, which is dairy-based.

Use 1 ripe banana for the smoothie, noting that ripe bananas are sweeter and easier to blend.

Add a couple of spoonfuls of frozen berries for antioxidants and anti-inflammatory benefits.

Add a big spoonful of Greek yogurt for creaminess and calcium.

Pour in dairy milk as the liquid base, adjusting the amount based on desired consistency.

Blend the mixture, adding ice cubes later to adjust thickness.

Discuss the convenience of having a smoothie post-training and the importance of waiting before eating solid food after drinking it.

Introduce the second smoothie recipe, which is dairy-free, starting with almond milk as the base.

Add 3 pitted dates for sweetness, ensuring to remove the stones before blending.

Add a generous spoonful of almond butter for protein and healthy fats.

Pour in a good dash of almond milk, adjusting based on preference.

Add a couple of heaped teaspoons of flax seeds for protein and minerals.

Include 1 spoonful of raw cacao powder for flavor, adjusting based on taste preference.

Add a pinch of ground cinnamon for a unique flavor.

Add ice cubes to thicken the smoothie, especially since there are no bananas in this recipe.

Blend the mixture and taste to adjust sweetness or flavor as needed.

Equipment Needed

Spice Level:

Dietary

Allergens