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
