2. Recovery smoothie
THIS smoothie is aimed at rapidly restoring the energy stores (muscle glycogen) used during intense training sessions through the inclusion of carbohydrates such as fruit, milk and honey, whilst providing 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.

• 200-300mls milk/almond milk
• 1 x kiwi
• Handful of spinach
• 1 x small orange, peeled
• Handful of frozen, dark berries
• 1Tbsp of honey
• 1 x serving whey protein


Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk

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