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
1cupunsweetened almond milk
1cupspinachfresh or frozen organic
1cuporganic papaya
1/2organic avocado
1/2bananaorganic
8walnut halves
5almonds
Servings: Serves
Instructions
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
1cupunsweetened almond milk
1cuporganic Swiss chard
1cupraw or frozen lima beans
1cuppapaya
1/2organic avocado
10almonds
1tbspchia seeds
Servings: serves
Instructions
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
1cupunsweetened almond milk
1cuporganic kale
1cuporganic fresh or frozen blueberries
1cuporganic fresh or frozen cherries
1/2cuporganic avocado
12almonds
1tbspflaxseed oil
Servings: serves
Instructions
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.
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High-Protein Postworkout Boost
Prep Time:
5minutes
Cook Time:
nocooking
Total time:
Serves:
1
Recipe by:The Alternative Daily
Ingredients
1cupfresh organic pineapple
1cupcoconut milk
1/2cuporange juicefresh organic
12almonds
1scoopwhey protein powderhigh-quality, grass-fed, vanilla
Servings: serves
Instructions
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.
