2. Recover like no other

THIS smoothie is aimed at rapidly restoring the energy stores (muscle glycogen) used during intense training sessions through the inclusion of carbohydrates such as boiled rice or maltodextrin powder, fruit, milk and honey. These carbohydrate foods and maltodextrin supplement should be increased or decreased in line with whether it was a very high or low-intensity session, the duration of the session, the body-composition goals of the fighter and fighter feedback on how they are feeling physically. The smoothie also provides an effective amount of protein to promote muscle growth and repair from the session through the inclusion of milk and whey protein. The smoothie also includes a small amount of antioxidants (dark berries) and vitamin C (orange) to reduce the soreness felt after training and potentially reduce the time needed to recover. Creatine monohydrate may be of use for those fighters trying to increase muscle mass and weight, however this should be used in accordance with body-composition goals as creatine supplementation is associated with weight gain. The inclusion of leucine powder will stimulate and support the growth of lean muscle mass. However, the inclusion of whey protein may include an adequate amount of leucine.


  • 200-300mls milk/almond milk
  • Banana
  • 65g white rice (Should be cooked and drained before adding to smoothie) OR 50g Maltodextrin powder
  • Handful of spinach
  • 1 x small orange, peeled
  • Handful frozen dark berries
  • Tbsp honey
  • 3-5g creatine monohydrate (optional)
  • 3-5g Leucine (optional)
  • 25-30g whey protein


Next, recipe 3 of 5: Bedtime snack

Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk

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