For elite athletes, recovery is key to staying at the top of their game. This smoothie is packed with all of the nutrients necessary to keep athletes at the top of their game and ready to go on consecutive days of play. Designed with ingredients known to help reduce muscle soreness, replenish energy stores, and support overall recovery after intense training or a game, this is a go to for a post workout snack.

Yields: 1 serving

Prep time: 5 minutes

Ingredients:

•  1 cup (8 oz) tart cherry juice 
•  1 scoop (approx. 25-30g) vanilla whey protein powder
•  1 ripe banana, frozen
•  ½ cup frozen mixed berries (blueberries, raspberries, strawberries)
•  ½ cup plain Greek yogurt 
•  1 tablespoon almond butter or peanut butter
•  ½ cup spinach 
•  1 tablespoon chia seeds or flax seeds
•  Optional: A few ice cubes (if you prefer a thicker, colder smoothie)

Instructions:

1. Combine the tart cherry juice, frozen banana, frozen mixed berries, Greek yogurt, almond butter (or peanut butter), and spinach in a high-speed blender.
2. Add the whey protein powder and any optional ingredients like chia or flax seeds.
3. Blend on high until smooth and creamy, ensuring no spinach chunks remain. If the smoothie is too thick, add a splash more tart cherry juice or water until desired consistency is reached.
4. Pour into a glass and enjoy immediately for optimal recovery.

Why these ingredients?

•  Tart Cherry Juice: Rich in antioxidants with anti-inflammatory properties. Studies suggest it can reduce muscle soreness and aid in strength recovery after intense exercise.
•  Whey Protein Powder: A fast-digesting protein that delivers amino acids quickly to muscles, promoting immediate repair and growth after a workout.
•  Banana: Provides easily digestible carbohydrates to replenish glycogen stores (your muscle's fuel).
•  Mixed Berries: Another excellent source of antioxidants, further combating oxidative stress and inflammation.
•  Greek Yogurt: Offers a combination of whey and casein protein. Casein is slower-digesting, providing a sustained release of amino acids for ongoing muscle repair. It also contains beneficial probiotics for gut health.
•  Almond Butter/Peanut Butter: Adds healthy fats for satiety and overall energy, along with additional protein.
•  Spinach: A nutrient powerhouse packed with vitamins and minerals that support overall health and recovery, with minimal impact on taste when blended.
•  Chia/Flax Seeds: Provide omega-3 fatty acids, known for their anti-inflammatory effects, and fiber, which aids digestion.⁷

Pro Tip: Consume this smoothie within 30-60 minutes after a game or intense training session to maximize its recovery benefits.