[RECIPE] Muscle repair smoothie

A blend of protein and carbohydrates is the ideal post-workout combination to boost muscle repair and aid recovery.

And a smoothie is an easy, convenient an tasty way to get both! Add some well-formulated supplement powders to the mix and you’ve got the perfect recipe for success!


  • I banana
  • 1 cup strawberries, frozen
  • 2 tbsp Lifestyle Food Peanut Butter
  • 1 tbsp strawberry jam
  • 4 ice cubes
  • 1 cup Greek yoghurt
  • 1 cup Lifestyle Food dairy milk
  • 1 serving whey protein powder
  • 1 serving glutamine powder

Greek yoghurt provides an additional source of dairy-derived protein and calcium. It is also a good source of probiotics, potassium and vitamin B12.

Glutamine plays an important role in muscle recovery, immune system function and tissue repair. Glutamine supplements may also help to preserve muscle protein by improving your nitrogen balance after exercise.


  1. Combine all ingredients in a blender and blend until desired consistency is achieved.
  2. Pour and enjoy.

One tablespoon of peanut butter contains 4g of protein, which adds to the smoothie’s total protein content. Natural peanut butter is also rich in poly- and monounsaturated fats (50%), with a moderate amount of carbohydrates (19%).

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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