Recovery Drink

INGREDIENTS:

• 2 green tea or rooibos tea bags

• 500ml boiling water

• 2 scoops protein powder (I use organic whey protein isolate)

• 1 electrolyte tab

• 1 tbsp ground flaxseed

• 100g frozen summer berries

• 30ml tart cherry juice (I use Cherry Active)

• 1 cap glutamine (optional)

METHOD:

• Steep the teabags for 5-10 mins in the boiling water - allow to cool and then discard the teabags

• Add the electrolyte tab and wait for it to stop fizzing

• Add the remaining ingredients and whizz up in a blender - serve immediately for a cool, delicious post-training recovery smoothie!

What makes this a recovery drink?

Green tea contains quercetin which is an antioxidant and has anti-inflammatory properties. Electrolytes help to replace salts lost through sweat and boost rehydration. Whey protein provides amino acid for muscle protein synthesis. Flaxseed contain omega 3 fats which help to reduce inflammation. Tart cherry juice provides a rich source of flavonoids, antioxidants and vitamin C which help to decrease inflammation and cellular damage. Glutamine is an amino acid that is involved in tissue building and has been shown to limit DOMS.

Optional extras: a tbsp raw honey if your immune system is suffering, magnesium if you have a history of cramping, live yoghurt to boost beneficial bacteria in the gut.

Calories	Sodium	Potassium	Carbs	Of which sugars	Protein
254	250mg	260mg	66g	57g	7g