Recovery goals remain the same regardless of the season however the summer months leave us desiring a taste for more refreshing flavours, particularly when the weather is heavy and humid.
This refreshing mango smoothie is a great option to hit your carbohydrate and protein recovery needs without having to sweat over a hot stove in this humid weather or having many ingredients in the fridge.
It contains 20g of high quality protein which is sufficient for the majority of people to initiate the muscles response to grow and repair after training. However, if you need more to support your recovery goals simply add more dairy or whey protein. Similarly, if you need to increase or decrease the amount of carbohydrate to match the amount of glycogen depleted in your session or to compliment a subsequent meal add or remove some of the fruit. Remember a large banana contains roughly 30g of carbohydrate.
The smoothie is also high in anti-inflammatory goodness which is boosted with the renowned spice turmeric, which combined with protein and carbohydrate helps to support a reduction in muscle soreness in the recovery period.
This delicious smoothie is also a great snack suggestion and/or a super option to fuel up before a training session. Add ice and get it down the hatch ☺!
- Serves: 1
- Calories: 427 kcal
- Fat: 9g
- Carbohydrates: 60g
- Protein: 21g
- 1 large frozen banana
- 130g of fresh or frozen mango
- 125g low fat greek yogurt
- 1 tsp. turmeric
- 300 ml of low fat milk
- Place all the ingredients in a blender and whizz!