Skip to main content
You have permission to edit this article.
Edit
4 dietitian-approved smoothies for refreshment, recovery

4 dietitian-approved smoothies for refreshment, recovery

  • 0
{{featured_button_text}}
watermelon - teaser

Drinking a smoothie is a great way to get lots of nutrition in a tasty treat, and in the hot summer months, they tend to sound even more enticing.

There are lots of reasons for making a smoothie, and tons of recipes to fit those needs. Here are my favorites, based on what you may be looking to achieve with your frosty drink. Use a high-powered blender or smoothie maker for best results. Each recipe below makes one serving.

Refreshment

If you need extra hydration, choose a recipe with added ice, 100% fruit juice or water-filled fruits and vegetables. This one will surely quench your thirst:

1 cup watermelon chunks, seeds removed, preferably frozen

2 sprigs mint

1 tablespoon lime juice

Ice, as desired

Recovery

For recovery, you need carbs and protein, in a ratio of about 3 to 1. This smoothie fits that bill, and can provide you with the amino acids you need to heal and prevent muscle soreness:

½ cup frozen cherries; try the tart variety for its antioxidant effects

1 tablespoon raw cacao powder

1 ounce protein powder

¾ cup skim milk

Ice, as desired

Meal replacement

Sometimes, we just need a meal on the run. Or, you might be looking for a nutrient-dense meal that provides energy and is full of vitamins, minerals, and fiber.

1 individual container of vanilla Greek yogurt; look for more protein than sugar grams

2 tablespoons nut butter

1 small banana, preferably frozen

1 ounce protein powder

½ cup milk

Ice, as desired

Rejuvenation

If you want a smoothie that can wake you up and provide nutrients to your skin, muscles and intestinal tract, try a recipe that provides great hydration and antioxidants, such as vitamin C from citrus fruits.

½ small orange, peeled

¼ small banana, peeled, preferably frozen

½ cup strawberries

½ cup spinach

2 tablespoons lemon or lime juice

Ice, as desired

Jill Koegel is a sports-certified registered dietitian, certified personal trainer and owner of Certified Nutrition of Omaha. Jill blogs regularly for livewellnebraska.com.

Be the first to know

* I understand and agree that registration on or use of this site constitutes agreement to its user agreement and privacy policy.

Related to this story

Apple cider vinegar is thought to have several medicinal effects on our health, including better blood glucose control and improved weight los…

Due to the fact that fresh produce expires quickly, many people avoid buying fruits and vegetables even though they know the health benefits of eating them. Try a few of the following ideas to build new habits that will keep you turning over fresh produce instead of tossing it.

Get up-to-the-minute news sent straight to your device.

Topics

all

Breaking News

Huskers Breaking News

News Alert