Need a bit more energy? A protein boost? Try these DIY recipes. Juices and smoothies, when composed with intention, can be more than just tasty beverages. They can deliver key nutrients that support immune function, muscle repair and steady energy release. From antioxidant-rich berries to plant proteins that supply essential amino acids, these blends give your body what it genuinely needs.
1. Morning Kickstart
A refreshing way to get your a.m. dose of nutrients. This recipe, from Gwyneth Paltrow’s book , uses kale – a leafy vegetable rich in calcium, which is vital for maintaining strong bones.
Serves 1.
Gwyneth’s Green Juice
2. The Cleansing Cocktail
This blend leans heavily on vegetables, with beetroot and cucumber forming the base. Ginger is often associated with easing indigestion and bloating, and is widely recognised for its anti-inflammatory properties, making this a popular choice when your digestion needs a little support.
Serves 1-2.
The Juice Lady’s Beetroot-Cucumber Cleansing Cocktail
READ MORE: Mocha Chia Pudding: The Healthy Meal-Prep Breakfast That Doubles as Dessert
3. Post-Gym Recovery
This shake combines Greek yoghurt and whey protein, which contributes to the maintenance of lean muscle mass. Blueberries provide antioxidants, while walnuts add healthy fats – making it a well-rounded option when your body needs refuelling.
Serves 1.
The WH High-Protein Blueberry Yoghurt Shake
4. Energy Shot
The carbs in this smoothie from John Berry, founder and chief innovations officer of Kauai, provide energy, while the vitamin C will aid your metabolism and help fight off flu.
Serves 1-2.
John Berry’s Energising Smoothie
READ MORE: This Anti-Ageing Smoothie Bowl Is Bursting With Antioxidant Power
5. Meal In A Glass
Created by trainer Noeleen Bridle, this smoothie uses quinoa as its protein base. Quinoa helps balance blood sugar levels and promotes satiety, while oats and fruit add fibre and sustained energy – ideal if you’re short on time but need something that will actually keep you full.
Serves 2.
The PT’s Quinoa Smoothie
READ MORE: Wait, Is That Bowl Of Cereal For Dinner Actually A Good Idea? A Dietician Explains
Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/
