Smoothies pack both carbohydrates and protein, which are critical for sport performance. Carbohydrates from fruit, honey and yogurt replenish your muscle’s energy reserves, also called glycogen. Glycogen is the body’s fastest energy source but is only available in limited amounts. So, carbohydrates have to be replenished after sport.
Protein from yogurt and/or milk in your smoothie helps repair muscles and builds strength. Smoothies pack in between 15g and 20g of protein per 16-oz serving which is perfect after a workout.
This recipe can be made vegan, gluten free, dairy free or nut free.
Makes two servings
2 cups of your favorite seasonal fresh or frozen fruit
1 cup organic vanilla or honey Greek style yogurt
1/2 cup organic apple juice
1/2 cup ice (if you use fresh fruit)
Add fruit, yogurt, and apple juice to a blender. Blend until smooth. Add ice if you use fresh fruit. We recommend buying local fruit in season and freeze for smoothies.
Related: Tips for Fueling Your Vegetarian Teen Athlete | Protein and the Youth Athlete