Orange Dream Recovery Smoothie
This is such a refreshing smoothie - perfect for warmer weather! There's nothing better than a cold, refreshing drink after a sweaty workout. This is the perfect post-workout recovery smoothie to add to your recipe list!
This smoothie tastes delicious, but it's also the optimal recovery fuel for an athlete. It's rehydrating and contains the perfect ratio of 3 gram carbohydrate to 1 gram protein.
Carbohydrate replenishes used up energy stores, and protein helps repair muscles to be better and work harder next time. 1 full recipe contains 30 grams of protein!
It's made up of 5 simple ingredients and sweetened with natural sugar from the orange, banana and juice.
Here's a breakdown of the ingredients:
Frozen Banana: this helps add to it's creaminess and keeps it nice and cold. You don't have to use a frozen banana, but it does help with the cooler temperature. Bananas are an excellent source of potassium.
Navel Orange: this adds such a delicious, refreshing taste! Oranges are also an excellent source of vitamin C a powerful antioxidant to help improve recovery and a healthy immune system.
Dairy Milk: the ultimate ingredient in an athlete's recovery nutrition. It's got all the nutrients needed to improve recovery. It's a natural "sports drink" because it contains electrolytes such as sodium, calcium and potassium. The calcium also promotes healthy and strong bones. Dairy milk also contains carbohydrates to replenish energy stores and quality protein for muscle repair.
Greek Yogurt: this brings the biggest protein punch to this recovery smoothie. 1 serving provides around 14-18 grams protein. Yogurt also provides similar benefits of dairy milk!
100% Orange Juice: adds natural sweetness and a more robust orange flavor, while increasing the vitamin C content. I prefer to purchase one that is calcium and vitamin D fortified. There is no lack of calcium in this smoothie, but vitamin D is another bone building nutrient and immune system booster that's hard to get naturally in foods!
Orange Dream Recovery Smoothie
Serves: makes 1-2 servings Time: 5 minutes
1 Navel Orange
1 Frozen Banana
1 Cup Dairy Milk*
1/2 Cup 100% Orange Juice
3/4 Cup Greek Yogurt**
Combine all ingredients in a high speed blender. Blend until smooth and enjoy!
How to use with workouts
Pre-workout: this can be used as a pre-workout snack ~2-3 hours before your workout by drinking 1/4-1/2 of the recipe.
Post-workout: blend it up and drink ideally 1 hour post-workout. In general, as a snack drink 1/2 of the recipe. If using as a meal, drink 1 full recipe.* 1 full recipe contains 75 grams carbohydrate and 30 grams protein.
*Individual needs vary, some may need the full recipe as a post-recovery snack, while some only need 1/2. If you need help individualizing your nutrition for your sport - consider working with Maddi one on one, a Registered Dietitian specializing in sports nutrition.
*Milk: you can use whatever milk you prefer in this recipe, just be aware that this will change the nutrient breakdown of the smoothie! If you are lactose intolerant/choosing not to consume dairy milk, I would recommend swapping with lactaid or soy milk to match most closely.
**Greek Yogurt: I love the brand Fage Greek Yogurt, so that is what I use when making this recipe. Any yogurt will work fine in this recipe, but I would recommend choosing a greek version that has 16+ grams protein.
Love this recipe? Let me know what you think! Any changes/alterations? I'd love to hear how you have made this your own!