Orange And Carrot To Help Boost Your Immune System
Tastes like sunshine, bulletproofs your health.
Ingredients (serves two)
- 2 carrots, peeled provides falcarinol, a compound that can reduce the risk of lung and colon cancer.
- 1 orange, peeled
- ½ mango provides carotenoids, a group of powerful antioxidants that help to ward off cancer.
- 125g non-fat Greek yogurt
- 250ml grape juice provides nitric oxide, which helps to improve cardiovascular health.
- For an added immune system boost, add a pinch of ginger to your smoothie. It has anti-inflammatory properties that help improve recovery after exercise.
Nutrition (per serving)
- Calories 387
- Protein 17.1g
- Fat 1.7g
- Carbs 121g
Coconut And Coffee To Help Enhance Your Fitness
Sharpen up with this sweet caffeine cocktail.
Ingredients (serves two)
- 300ml coconut water contains a range of essential brain-enhancing electrolytes.
- 1 shot of espresso is a stimulant that can help to delay your perceptions of fatigue.
- 1 medium banana
- Handful of blueberries provides antioxidants that have been shown to improve memory.
- 1 medium apple has been found to reduce the risk of brain diseases such as Alzheimer’s and Parkinson’s.
Nutrition (per serving)
- Calories 301
- Protein 4.5g
- Fat 1.6g
- Carbs 73.5g
Chocolate And Beetroot To Help Build Endurance
Chuck choc into the mix for a drink that helps you go further and faster for longer.
Ingredients (serves two)
- 28g 85% cacao dark chocolate provides flavonoids, which help transfer oxygen to working muscles by keeping blood vessels healthy.
- 1 small beetroot can reduce the oxygen cost of aerobic exercise and increase the time it takes to reach exhaustion.
- 300ml semi-skimmed milk provides endurance-fuelling carbohydrates and electrolytes.
- 50g strawberries
- 50g raspberries
Nutrition (per serving)
- Calories 127
- Protein 8.4g
- Fat 7.4g
- Carbs 25g
Peanut Butter And Banana To Help Boost Your Training
Carbs for energy, protein to build muscle, abs-friendly healthy fats – this shake’s got the lot.
Ingredients (serves two)
- 1tsp peanut butter provides niacin, which will boost your energy levels ahead of a tough workout
- 1 medium banana provides vitamin B6, which helps the body break down and digest protein.
- 50g oats
- 100g non-fat Greek yogurt provides protein, which helps to build and repair muscle tissue.
- Pinch of ginger
- Water, to taste
Nutrition (per serving)
- Calories 285
- Protein 19g
- Fat 7.4g
- Carbs 70g
Banana And Avocado To Help You Sleep More Soundly
How do you sleep at night? Longer and better, after drinking this creamy shut-eye enhancer.
Ingredients (serves two)
- 1 medium banana provides tryptophan, which the body converts into serotonin and melatonin to promote sleep.
- ½ an avocado provides magnesium, which helps to calm your nervous system and prepare it for sleep.
- 1 kiwi fruit provides antioxidants that improve the onset, duration and quality of sleep.
- Handful of kale helps the brain to use tryptophan more efficiently to improve sleep quality.
- 400ml semi-skimmed milk
- 1tbsp honey
Nutrition (per serving)
- Calories 303
- Protein 10.6g
- Fat 11.5g
- Carbs 44g
