Six Healthy Smoothies for Improved Recovery and Muscle Growth

5. CHOCOLATE MILK SMOOTHIE

While not the healthiest option on this list, drinking a chocolate smoothie post workout can be incredibly beneficial. A recent review of 12 studies concluded that chocolate milk “provides either similar or superior results when compared to placebo or other recovery drinks.”

running crossfit athleteSource: Stevie D Photography

Chocolate milk provides calcium, potassium, protein and vitamin D. These are nutrients important for building and maintaining strong bones. Cow’s milk provides all nine essential amino acids your body needs and is particularly rich in leucine, which seems to be the amino acid most involved in building and maintaining strong muscles.

A chocolate milk smoothie can be an incredibly effective recovery drink because beverages rich in carbs and protein are particularly effective at replenishing the sugars, fluids, and electrolytes lost during exercise, a study found.

The caffeine in chocolate dilates and relaxes blood vessels, helping oxygen-rich blood reach your muscles more quickly and easily.

However, keep in mind that the added sugar in chocolate can increase the risk of diabetes and obesity. A chocolate milk smoothie is amazing, but to get its full nutritional value only have it post-workout.

Adding oats to this smoothie can make it richer and healthier. They are full of carbs and fibre, have a higher concentration of protein and fat than most other grains and are very high in vitamins and minerals.

Personalize your smoothie or look for inspiration on the Perfect Blend app, where you can search recipes by dietary preference or by what’s in your pantry. You can also scale recipes to desired number of servings or calories.

START MAKING HEALTHY SMOOTHIES AT HOME NOW

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