Super-Natural Recovery Shake

©2010 Kristin Conroy

After a massively draining–but equally rewarding–workout last week, I wanted to whip up a shake that would help my muscles recover from exhaustion as well as replenish my energy stores.  This is what I came up with, a shake that is supernatural.  (Meant to be a double entendre–as in “very natural” and “extraordinary.”)  For about 250 calories*, you can delight in a superhealthy meal that will supercharge your body!  I chose each ingredient for specific beneficial reasons:

  • Banana – Potassium to prevent cramping and quick-energy carbs your muscles need to aid recovery.  Vitamin C to combat germy gyms and the hit your immune system takes from heavy exercise.  Bananas also help your body absorb calcium–strong bones under your strong muscles!  Plus, fiber to fill up your tummy and natural sweetness to please your taste buds.
  • Bok Choy – Always like to sneak in some leafy greens.  Great choice because its mild flavor doesn’t interfere with the taste of the shake.  While its flavor disappears in the beverage, its benefits don’t–this low-cal veggie has lots of vitamins along with calcium and potassium.
  • Coconut Water – Replaces electrolytes (potassium, magnesium, calcium, sodium, and phosphorous) lost during sweating.
  • Ginger – Anti-inflammatory properties soothe stressed joints.  Effective against nausea, dizziness, and headaches, which will help those who tend to feel sick from tough workouts.  Also boots immune system.
  • Green Tea – Chock-full of antioxidants with some caffeine to pick up energy levels.  Promotes fat loss, along with a ton of other benefits.
  • Maca Powder – Increases stamina and fights fatigue.  Contains amino acids, which are essential for muscle repair, growth, and performance.
  • Mint – Cooling effect on body, and eases headaches and nausea.
  • Protein Powder – “Feed” muscles within 30 minutes of the end of your workout.  Otherwise, they’ll use their own reserves and essentially start eating themselves.  You want to build/maintain muscle, not lose it!  For active men, shoot for approximately 30-35 grams per serving.  For active women, aim for about 18-22 grams per serving.

based on 100 calorie protein powder


Pale green frothy refreshment!

Serving size is 35 ounces.  If you’d rather not drink such a large shake, I recommend steeping tea in a ½ cup water instead of 1 cup to reduce volume.

½ cup coconut water

1 cup green tea, cooled (Make with 1 or 2 tea bags.  To speed up cooling time, steep in ½ cup hot water for a few minutes then add ½ cup cold water)

protein powder, unflavored if possible  (I use either Harmonized Protein or Raw Protein)

1 teaspoon maca powder

1 small banana

¼-inch slice fresh ginger

handful fresh mint sprigs

1 piece bok choy, stalk and leaves

1 cup ice

Add all ingredients in high-power blender and process until smooth and frothy.


4 thoughts on “Super-Natural Recovery Shake

  1. Terri says:

    Hi Kristin,
    Love your new pic, you look awesome! Lsiten, I was thinking, for some of us it is hard to go around finding these ingredients and then taking the time to concoct your drink recipe…as much as I would love to take the time for my own good. Is it possible for you to create your own line of mixes. I’m sure there is alot involved with that but it would be so awesome to just buy a mixture and just add water! I know there are many products on the market but yours are so inventive and original, in my opinion anyway.
    Ok just food for thought…


    • Kristin Conroy says:

      Thanks for your comments Terri! In theory, it seems like a great idea to have a ready-to-go smoothie mix. In doing that, however, I’m sure there would have to be preservatives added, etc and it would no longer be natural, unrefined, or fresh! You can find a lot of the pantry ingredients I list on Amazon–like the maca powder–and it’s usually cheaper than in the store. I get my pantry ingredients from Whole Foods or my local health food store. I tend to use a lot of the same ones in different ways in my smoothies, so if you get a handful of them, you’ll be good to go! Hope that helps!


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