Athletic (n/a) Recipe

Add liquids

Pour 1.5 cups unsweetened almond milk and 0.5 cup plain Greek yogurt into the blender. This creates a creamy, protein-rich base and helps the blades move freely.

Add fruit

Add 1 cup frozen banana and 0.75 cup frozen mixed berries into the blender. Frozen fruit chills the drink and provides natural sweetness and carbohydrates for performance.

Add 1 scoop whey or plant protein powder, 1 tablespoon collagen peptides (if using), and 1 tablespoon nut butter to the blender. These increase protein for muscle repair and provide healthy fat for sustained energy.

Add 0.25 cup rolled oats, 1 teaspoon honey or maple syrup, a pinch of sea salt, and 2 tablespoons fresh orange juice. The oats provide slow-release carbs, honey and orange juice add quick carbs and flavor, and salt helps replace electrolytes.

Tuck in 1 packed cup fresh spinach, 1 tablespoon ground flaxseed, and 0.25 cup frozen tart cherries (optional) into the blender. Spinach supplies iron and nitrates, flaxseed adds omega-3s and fiber, and cherries add antioxidants and anti-inflammatory compounds helpful after hard training.

Add 0.25 cup cold water and 6 ice cubes to achieve preferred consistency. Add 0.5 teaspoon lemon zest if using for brightness.

Blend

Secure the lid and blend on high for 45–60 seconds, or until very smooth and creamy. Pause and scrape down the sides once if pieces cling to the jar. If too thick, add additional 1–2 tablespoons of water until the desired pourable consistency is reached.

Taste and adjust

Taste the smoothie and adjust sweetness or salt if needed: add additional 1 teaspoon honey or a small pinch of sea salt to taste. If you prefer a colder drink, add 1–2 extra ice cubes and re-blend for 10–15 seconds.

Serve

Pour into a large glass or shaker bottle. Consume within 30–60 minutes after training for optimal recovery, or as a nutrient-dense pre-workout option 60–90 minutes before exercise. Stir or shake before drinking if separated.