Tart Cherry Training Smoothie

Feb 27, 2017

Recovery nutrition is essential for day-to-day performance throughout your training program. When you're short on time, smoothies can be a quick way to get the fluids, carbohydrates and protein you need to help re-build your glycogen stores and repair muscle tissue after a workout. They can also be used pre-workout as an energy drink. This smoothie is made with a base of tart cherry juice which has some evidence showing improved performance during an event as well as reduced inflammation and muscle soreness following an event when taken regularly for days leading up to the event. The whey protein found in yogurt is quickly used by the body and will help rebuild muscle tissue. Lastly, throw in a pinch of heart healthy flax seeds for an extra fibre boost. Enjoy!

1 serving

Ingredients

1 cup frozen mango chunks

1/2 cup tart cherry juice (unsweetened)

2 tbsp lime juice

100 g to 150 g vanilla or other flavoured yogurt (option: use a high-protein greek yogurt after your workout)

2 tsp ground flax seeds


Directions

Place all ingredients in a blender and blend until smooth.

Drink right away, or keep in a thermos to have right after your workout. Shake well!

*Tips*

 If you need a vegan or dairy-free version, substitute a coconut-based yogurt or almond beverage for the yogurt.

If you do not have frozen mango, not to worry - frozen peaches, nectarines, or even pineapple will do!

If you have trouble finding tart cherry juice, check in the organic section of your local grocer, or look for unsweetened fruit blends, like pomegranate-cherry.

If you have any questions in regards, please email our Registered Dietitian, Jenny Wilson-Gibbons, at jenny@activephysioworks.com

 



Category:

Posted By


Tag Cloud

national championshipsdown and dirty obstacle courseinflammation injuryyou can ride twocommunityst albert triathlonyegfitnessrunning footwearrunning shoesrestBest Physiotherapistmuscle tightnesscouch to 5kbikingget movingstrengthmarathoncaneservus placewrist painalberta health servicesgait aidshamstring injuriesdeath racerehabilitationcanada dayGunn theory of IMShigh intensity interval trainingorthopedic surgeonsworkout planvolleyballcity chaseyegfitdraw prizetreatment for headachesshoulder imagingcity chase world championshipfort saskatchewan trade showtriathletejointsplantar faciitisimPACT testingsleepiceITU World Triathlon Grand Final Edmontonmotor vehicle accidentoutdoor runningpainknee painracingdr chancyclingst. albert road racefitnessbikes on broadwaygreat white north triathlonroad racest albert road raceconcussions in sportrecipeultrarunningsoccer injuriesair miles for registered dietitanregistered massage therapyPFPSlifestyle expoacupuncturecross trainingdodgeballair miles for massagedry needlingwhiplash associated disorder (WAD)Intramuscular Stimulationfundraiserdr shepsworld championshipsMedial Epicondylitisexercise programneck painwounded warriorsaquathonniagara fallsITU World Triathlon Grand Final Cozumelshoulder dislocationair miles for personal trainingtraining receipevolunteerbiomechanicsflexibilitypriceironman canadapatellar tendonitisrunning techniqueregistered dietitianstrength trainingMS Bike Leduc to Camrose10 miler training planobstacle courseoutdoor running seasonMRIkids of steel triathlontaperingSt. Albertgolfer's elbowcupping therapycity chase national championshipsstrengtheningkids fun runAADL fundingphysiotherapySCAT 3triathloncanada day paradeituheadacheknucklesshoulder painbanff triathlonlateral epicondylitisarthritisst albert 10 milerbackpack safetyolympian distance challengeiron legsrunners kneeathlete injurytennis elbowultracompressionrunning formtext neck#activephysioworksyogainjury preventionadventure racingstretching for athletesTMJcharitycore strengtheningrunning gaitcat-scanvolleyball injuriesstretchingprotectsinister 75kplantar fasciitisreturn to sportadjunct to Physiotherapymodified return to activitymassage therapycarpal tunneltechniquekeep fit, have funknee replacementcervicogenic dizzinesstrainingroad rage hockey tournamentgait analysiscompression stockingsfoot painvictoria dayinjuryworld triathlon championshipsconcussion testingheart diseasepine to palmbaseline testinghip replacementcomplete concussion management inc.you can ride 2bowen therapymarathon trainingclavicle fractureback painCBC interviewSigvaris compression stockingsvertigoneedlingarthritis of the spinetraining plan#eddiedontbendvelocity stage racesigvaris stockingsachilles repair surgerynational triathlon championshipsregistered dieitiancycling raceMS Bikerunning injuriesankle sprainfitness journeyBPPVcupping therapy in st albertsports injuryshin splints5km obstacle courselow back painoperation esperanzaactive physio works 5kmbest of T8Ntour de palm springsms bike tourlegacy park family festivaledmontonrunningpins and needlesexercise planlife movesfast trax ultrafirst triyegphysiofernie ultraedmonton oilersdiagnostic imagingmud runtendor tearPosturenerve glidescity chase national championshipcarpal tunnel surgeryWTS Edmontontraining on vacationtapertrade showadolescent knee painhockey injuryswimmingboxingcuppingankle injuriestrail runningregistered massage therapistphysical activitymarathon runningsynchronized skatinginner earcity chase canadajaw painpush up programbellerose bike-a-thondraw prizesIMSheel painactive physio works#teamrehabheadacheslentil with tumeric soupironmanlumbar spine imagingbasketball injuriesultramarathonboxers fracturebarefoot runningrental car motor vehicle accidentknuckle popping10 milesoccerhockeyworld grand final edmontonjumpers kneejames deanmyofascial cupping therapynew york marathonultra runningthrowing athletesoffice workp90xlumbar spine100 milehalf ironmanspiral fracturesBenign Paroxysmal Positional Vertigoholiday hoursnutritioncommunity eventskatingWestern Stateshalf marathonHIITIT band syndromebaseballknee injury5kmexerciseair milesfort saskatchewanagingrecoverycupping in st albertACL injuriesfasciacommunity involvementITU World Grand Final Triathlon Edmontonconcussion managementankle sprains in athleteswhiplashORIF surgerybowen techniqueP-90Xx-rayultrasounddynamic stretchingelbow paincrutchesmechanical stressshoulder injuries10kmhamstringdizzinessconcussion


Archive

What to Expect

We understand that you may have a few questions before visiting our clinics for your initial appointment.

Book an Appointment

Contact us now to book in for an appointment with our therapists at one of our four clinic locations.

Treatments

We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.