4 Muscle-Building Smoothies

By
The Alternative Daily
-

Nutrient-dense smoothies nourish your body on a cellular level — they take little time to make, and you’ll feel the results fast!

Electrolyte imbalance and dehydration can cause the skeletal muscles to cramp and slow the recovery process after strenuous exercise. These smoothies contain some great superfoods: greens that contain calcium and vitamin K; fruit and vegetables packed with electrolytes; seeds and oils loaded with omega-3 fatty acids; and berries that contain flavonoids and antioxidants — all great additions for muscle-building smoothies. 

Smooth Muscle Defender
Prep Time:
5minutes
Cook Time:
nocooking
Total time:
Serves:
1
Recipe by:The Alternative Daily
Ingredients
  • 1cup unsweetened almond milk
  • 1cup spinachfresh or frozen organic
  • 1cup organic papaya
  • 1/2 organic avocado
  • 1/2 bananaorganic
  • 8 walnut halves
  • 5 almonds
Servings: Serves
Instructions
  1. Place all of the ingredients into a high-speed blender. Blend on high until smooth. Pour into a glass and enjoy immediately!
Recipe Notes
  • Spinach contains electrolytes, known to reduce muscle cramps and spasms, as well as containing calcium and vitamin K, which encourage muscle movement and reduce fatigue.
  • Avocado and walnuts contain omega-3 fatty acids and reduce inflammation in the body.
  • Banana and papaya contain potassium, an essential electrolyte.
  • Almonds contain flavonoids and antioxidants, which help sore muscles repair.
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The Lean Machine
Prep Time:
5minutes
Cook Time:
nocooking
Total time:
Serves:
1
Recipe by:The Alternative Daily
Ingredients
  • 1cup unsweetened almond milk
  • 1cup organic Swiss chard
  • 1cup raw or frozen lima beans
  • 1cup papaya
  • 1/2 organic avocado
  • 10 almonds
  • 1tbsp chia seeds
Servings: serves
Instructions
  1. Place all of the ingredients into a high-speed blender. Blend on high until smooth. Pour into a glass and enjoy immediately!
Recipe Notes
  • Swiss chard, papaya and lima beans contain potassium, an electrolyte known to prevent muscle cramps and spasms.
  • Avocado and chia seeds contain omega-3 fatty acids that lower the level of artery-clogging triglycerides in the blood.
  • Almonds contain flavonoids and antioxidants, which help sore muscles repair.
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The Muscle Mender
Prep Time:
5minutes
Cook Time:
nocooking
Total time:
Serves:
1
Recipe by:The Alternative Daily
Ingredients
  • 1cup unsweetened almond milk
  • 1cup organic kale
  • 1cup organic fresh or frozen blueberries
  • 1cup organic fresh or frozen cherries
  • 1/2cup organic avocado
  • 12 almonds
  • 1tbsp flaxseed oil
Servings: serves
Instructions
  1. Place all of the ingredients into a high-speed blender. Blend on high until smooth. Pour into a glass and enjoy immediately!
Recipe Notes
  • Kale contains calcium and vitamin K, which encourage muscle movement and reduce fatigue.
  • Avocado and flaxseed oil contain omega-3 fatty acids that lower the level of artery-clogging triglycerides in the blood.
  • Blueberries, cherries and almonds contain flavonoids and antioxidants, which help repair muscles and reduce inflammation in the body.
[recipe_share]
High-Protein Postworkout Boost
Prep Time:
5minutes
Cook Time:
nocooking
Total time:
Serves:
1
Recipe by:The Alternative Daily
Ingredients
  • 1cup fresh organic pineapple
  • 1cup coconut milk
  • 1/2cup orange juicefresh organic
  • 12 almonds
  • 1scoop whey protein powderhigh-quality, grass-fed, vanilla
Servings: serves
Instructions
  1. Place all of the ingredients into a high-speed blender. Blend on high until smooth. Pour into a glass and enjoy immediately!
Recipe Notes
  • Pineapple contains manganese, an important source of thiamin, which gives you energy.
  • Coconut milk provides naturally occurring electrolytes, known to prevent muscle cramps and spasms.
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Work your muscles and enjoy a supportive smoothie!

—Katherine Marko

Katherine Marko is a freelance writer, author and blog creator. Her areas of expertise include food, health, style, beauty, business and nutrition. Marko holds a Bachelor of Arts in English, a diploma in photography, graphic design and marketing, and certification in esthetics.

Sources:
http://search.proquest.com/openview/ccd69fbdb29d6d92083b0801f72235a0/1?pq-origsite=gscholar
http://link.springer.com/article/10.1007/s11883-004-0087-5
http://pubs.acs.org/doi/abs/10.1021/jf901983g

 

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