5 Post-workout Berry Shakes For A Smooth Recovery

By MACROS | Published on October 23, 2017

Antioxidants have had more ups and downs than a yo-yo convention. They burst into exercisers’ consciousness, heralded as the cure-all (especially when taken around exercise), but the research didn’t seem to back up these bold claims – until now.

A paper in the Journal of the International Society of Sports Nutrition found teaming antioxidants with protein post-workout reduced muscle soreness when compared to exercisers who took these supplements separately.

The researchers used a mix of whey protein and berry-derived antioxidants, so embrace these post-workout shake routines to help you cash in on this new recovery weapon…

 

Sweet & Smooth

• 1 scoop strawberry whey

• 200ml skimmed milk

• 1 tbsp Greek yoghurt

• 1 cup strawberries

• 1 peach sliced

• 1 banana

• 2 tbsp chia seeds

 

 

Triple Berry

• 1 scoop plain whey

• 1 banana

• ½ small avocado

• 1 cup water

• ½ cup Greek yoghurt

• ½ cup frozen red grapes

• ½ cup frozen blueberries

• ½ cup frozen raspberries

 

Chocolate Blueberry

• 1 scoop chocolate whey

• ½ cup frozen blueberries

• Dash cinnamon

• ½ small avocado

• ¼ tsp vanilla extract

• 1 banana

 

– RELATED: Raspberry Oatmeal Protein Bites Recipe –

 

Immune Boost

• 1 scoop plain whey

• 1 cup frozen blueberries

• 1 apple, chopped

• 1 tbsp strawberry jam

• ½ cup dates

• ½ cup Greek yoghurt

• 150ml coconut water

• 1 banana

 

 

Bulk master

• 1 scoop plain whey

• 1 cup blueberries

• ½ cup raspberries

• ½ strawberries

• 1 banana

• 1 avocado

• ½ cup raw oats

• 2 tbsp chia seeds

• 2 tbsp coconut oil