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Four Delicious Recovery Smoothies

By James Penn

Replenish your calories and add nutrients to your post-race routine with these easy and delicious smoothies. Here are the basics to get you started: 

1. Find a good blender

drinkYou'll want a blender that can handle ice cubes. A "crush ice" feature is perfect for making delicious smoothies. Instead of plain ice cubes, you could substitute frozen juices or teas.

For a single-serving smoothie, use the following basic ingredients:

2/3 cup yogurt
Organic sweetener to taste
1/2 cup ice cubes
1 to 1/2 cup (total) of fruits, veggies, milk or juice

2. Add Nutrients

Add a tablespoon or two of ground flaxseed for fiber, a crushed chewable vitamin C tablet, the contents of a vitamin E capsule, some protein powder, or a few leaves of a fresh herb. This will boost your intake of important vitamins and minerals to replenish your body with nutrients. 

3. Experiment with Ingredients

Get creative. Experiment with different combinations. You may have a few "failures," but you're just as likely to come up with something you absolutely love. Below are a few recipes you can start with. Remember, you can always switch ingredients according to your taste.

Chocolate and Banana Smoothie
1 frozen banana
1 cup yogurt
1/4 cup milk
Unsweetened chocolate powder or cocoa nibs to taste
Honey or rice syrup to taste

Blend all ingredients, tasting as the chocolate and honey are added.

Antioxidant Berry Boost
1 cup yogurt
1/4 cup frozen blueberries
1/4 cup frozen blackberries
1/4 cup frozen strawberries
1/4 cup milk, green tea or apple juice
Contents of one vitamin E capsule
1 tablespoon honey
1 tablespoon ground flaxseed (optional)

Blend until smooth, adding additional liquid if needed. If using apple juice, blend and taste before adding honey to prevent over-sweetening.

Pumpkin Pie Smoothie
3 oz. silken tofu
1 to 1/2 cup cooked pumpkin
1/2 cup milk
1/2 teaspoon pumpkin pie spice
Sprinkle of nutmeg
Sprinkle of cinnamon
1 to 1/2 tablespoon honey

Blend well. Add extra milk and honey if necessary. Serve with an additional small sprinkle of cinnamon on top.

Morning Smoothie
1/2 cup frozen pineapple chunks
1/2 frozen banana
3/4 cup yogurt
2 Tablespoons ground flaxseed
1/2 cup orange juice
1 Tablespoon honey

Blend until smooth. Optional: Add one or two mint leaves 

Smoothies are great fun and perfect for race recovery. Enjoy.

James Penn is passionate about using the power of nature's wonders for achieving ultimate health. He shares his natural tips, tricks and secrets to cheat your way to a healthy mind and body at

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