Antioxidant Smoothie Bowl Recipe

Ideal breakfast for muscle recovery after early morning workouts!

Blueberries: the most delicious antioxidant powerhouse!

12-48 hours post workout soreness is called DOMS (Delayed Onset Muscle Soreness) or Exercise-Induced Muscle Damage (EIMD). This soreness is caused by increased fluid in the muscle working to repair the muscle tissue damaged during the workout. Its not fun and although there is no 100% sure-fire way to stop it, DOMS can be dramatically reduced by... Blueberries! 

The characteristic blue colour of blueberries is from their high anthocyanins, which combined with their other broad range of phytochemical compounds have been shown to speed muscle recovery when eaten before or after a tough workout. 

This smoothie combines the antioxidant power of blueberries with plant-based protein, which together reduce inflammation and provide the raw materials to repair & rebuild your damaged muscles. 

The protein powder I use and recommend is Amazonia RAW Protein Isolate, which you can order online directly through their website. This is not an affiliate link - these guys are just awesome! 

One quick note on protein powders; they are a supplement. That is, they are supplemental to food - so although this is a really good product, you should always endeavour to source your protein from whole food sources. 

Enjoy this recipe? Please post your comments below!

Antioxidant rich smoothie bowl recipe

Prep Time5 minsCategory, , , ,

Ingredients:

 ½ cup Frozen blueberries
 ½ cup Water or milk of choice
 1 Small handful of baby spinach
 ¼ cup Rolled or quick oats, softened in hot water
 1 serving of high quality protein powder (vanilla or unflavoured)
 3 Ice cubes

Instructions:

1

Add all ingredients to your blender or smoothie maker and zoosh into a smooth consistency. Pour into a bowl and top with home made muesli, fruit, coconut shavings

2

The trick to making any smoothie into a smoothie bowl is to use less water so that you get a thicker consistency and your toppings don't sink!

References/further reading: 

  • Research Review: Can blueberries beat muscle soreness? Retrieved on 10/11/2016 from: http://www.precisionnutrition.com/soreness-and-blueberries

Antioxidant Smoothie Bowl

Ingredients

 ½ cup Frozen blueberries
 ½ cup Water or milk of choice
 1 Small handful of baby spinach
 ¼ cup Rolled or quick oats, softened in hot water
 1 serving of high quality protein powder (vanilla or unflavoured)
 3 Ice cubes

Directions

1

Add all ingredients to your blender or smoothie maker and zoosh into a smooth consistency. Pour into a bowl and top with home made muesli, fruit, coconut shavings

2

The trick to making any smoothie into a smoothie bowl is to use less water so that you get a thicker consistency and your toppings don't sink!

Antioxidant Smoothie Bowl
By | 2017-06-17T06:16:23+00:00 November 10th, 2016|0 Comments

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