muscle recovery

Here’s a DELICIOUS way to reward your muscles!

I’ve got a delicious smoothie recipe for you today that is packed with nutrients your muscles (and taste buds) will LOVE.

It makes for a great power-packed breakfast or post-workout recovery drink, and it’s surprisingly refreshing.

Heads up! It has a few unusual ingredients that will amp up its superpower!

Be sure you get unsweetened tart cherry juice concentrate – it probably will be near the healthy bottled juices in your grocery store, depending where you shop. 

Here’s a quick rundown of why this smoothie is so awesome:

→ Tart Cherry Juice – This has been found to speed up recovery and reduce muscle soreness. Plus, some studies show it might actually improve your performance during your workouts!

→ Turmeric – This inflammation-fighting spice contains curcumin, an antioxidant that’s been in the news a lot because of its health benefits. It can help ease soreness, pain and swelling.

→ Cacao – This raw form of chocolate is another surprising source of micronutrients – flavanols, magnesium, and B vitamins – that help your body bounce back from stress and balance your electrolytes. 

→ Beets – These dark-red veggies contain a sweet powerhouse of nutrients to help your body overcome stress. This is great for your muscles … and also your heart!

→ Walnuts – These are the only tree nuts that contain plant-based omega-3 fatty acids. These healthy fats help fight inflammation.

→ Spinach – Dark leafy greens contain a long list of micronutrients (like magnesium) to help support your muscle function and recovery.

→ Banana – Not only do bananas help make your smoothies sweet & creamy, they contain potassium, an electrolyte that helps your muscles function properly.

→ Protein Powder – This helps with muscle repair and recovery. We prefer Shaklee brand protein powders because of the quality of ingredients. Note: try using a collagen powder for added benefit. 

Pretty impressive, right?! And they taste really good blended up into this thick smoothie.

Choco-Cherry Recovery / Energy Smoothie
Makes 1 serving

¾ cup (180 ml) coconut, almond, or macadamia nut milk
2 tbsp tart cherry juice concentrate 
1 handful of spinach
¼ cup (25 g) frozen mixed berries
½ medium beet, peeled and cut into cubes
½ frozen banana, chopped
1 tbsp cacao powder
1-2 scoops of collagen / protein powder (chocolate would be amazing!)
½ tsp turmeric
4 walnuts

Place the first 3 ingredients in a high-speed blender and blend till smooth. Add berries, beet, and banana to the blender and mix well. If it’s too thick, add a splash of non-dairy milk.

When it’s smooth, add the protein powder, turmeric and walnuts and blend until it reaches your desired consistency. Drink as soon as possible.

Hope you LOVE it! 

If you’d like some additional help with muscle support and maintenance we have a special offer for you. Through the end of February you can buy 4 Semi Private Personal Training Sessions for only $99, which is 50% OFF of our regular single session price.  Submit the form below with the heading “4 for $99” and we’ll help you!

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Jonathan Aluzas is co-owner of Arena Fitness, a fitness center that offers group training in Encino as well as personal training in Northridge.