Blueberry Spinach Sipper
You’ve worked up quite a sweat—now give your body the right post-workout fuel it craves to replace lost fluids and replenish energy stores.
Makes 1 serving
1 cup frozen blueberries (if not frozen, add 2 ice cubes)
1 cup packed baby spinach leaves, washed and stems removed
1 cup 1% low fat milk
1 medium banana
6 tbsp whey protein powder
Believe it: this drink provides 2 1/2 servings of fruits and vegetables, and it’s a real bone- builder, too. Milk, whey protein powder, and spinach team up to provide more than 60% of your daily calcium requirements. Spinach also contributes vitamin K, which activates the production of a protein called osteocalcin that strengthens bones. Blueberries get their deep hue from cyanidin, a pigment that doubles as an anti-inflammatory compound to quell muscle and joint pain. Blueberries and bananas are bursting with the potassium you need to keep your muscles and heart working properly, and both fruits, along with spinach, supply fiber to keep you fuller for longer.
Nutrition Facts (per serving): 313 Calories, 13g Protein, 64g Carbohydrates, 6g Fiber, 3g Fat, 2g Saturated Fat, 13 mg Cholesterol, 293 mg Sodium