This smoothie is the perfect balance of carbs and protein to support recovery after training.

Carbohydrates are required to help assist with the replenishment of glycogen which the muscles need for energy, and this is supplied by the tropical fruits and honey.

Protein is essential for muscle recovery and repair and in particular leucine. This smoothie supplies 25g of protein which is the ideal amount needed to trigger muscle protein synthesis and support recovery.

Additional nutrients in this smoothie include vitamins A and E to support a healthy immune system and these can be found in mango and passion fruits. Vitamin C found in pineapple and Vita Coco is vital for the synthesis of collagen that maintains healthy tendons and ligaments helping to lessen the risk of injury. Coconut water helps to refresh and is a source of potassium - which helps you keep nice and balanced within.

Ingredients

• 100ml Vita Coco coconut water
• 1 passion fruit
• 80g frozen pineapple
• 80g frozen mango
• 1 cm piece ginger (peeled)
• 25g scoop unflavoured protein powder
• 1 tbsp chia seeds
• 1-2 tsp honey

Method

Add all the ingredients to a blender and blitz until smooth.

*developed by - nutritionist Rob Hobson

Zharnel Hughes (aka Swift) says:

“I’m always blitzing up smoothies they are super simple to make even when I have a busy training day and pack all the right ingredients into my diet to aid recovery and keep me topped up with the good stuff.”  

“I always start with Vita Coco - it contains naturally occurring potassium, which is key to support recovery!”

“I use passion fruit, mango and pineapple as I love a tropical sweet taste, and they are rich in vitamin C so win-win. Bananas always help add thickness and replenishing carbohydrates. Chia seeds add omega 3 which is good for muscle recovery.” 

“Throw all the ingredients into a blender with some ice cubes and blitz until smooth.

You can use frozen or fresh ingredients and add a little more ginger for an extra kick.’