Cherry Vanilla Recovery Smoothie
Tart cherries are one of the few foods tested in athletes for muscle soreness. With Greek yogurt and flax, this is a recovery shake that tastes like dessert.
Why this smoothie works
- Tart cherry anthocyanins, tested in athletes for muscle soreness
- 24g protein for muscle repair
- Natural melatonin from tart cherries, studied for sleep quality
Ingredients
1 serving- 1 cupfrozen pitted tart cherries
- 3/4 cupplain Greek yogurt
- 1 tbspground flaxseed
- 1/2 tspvanilla extract
- 3/4 cupunsweetened almond milk
- 1 tsphoney, optional
Step-by-step instructions
- 1
Add almond milk, flax and yogurt. Blend for 15 seconds.
- 2
Add cherries, vanilla and honey. Blend on high for 45 seconds.
- 3
Drink within an hour of finishing training, or in the evening for sleep.
Pro tips
- Sweet cherries work but carry less of the compounds studied for recovery. Look for Montmorency tart cherries in the freezer aisle.
- Add a scoop of vanilla protein to push it past 40g on heavy training days.
Frequently asked questions
Studies typically used the equivalent of 45 to 60 cherries daily for several days around hard training. One cup in this smoothie is a practical daily dose.
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