After a workout, most athletes are on auto-pilot to rush and drink a protein shake.

Protein powder after a workout is great, but alone doesn’t always provide the right nutrition prescription, especially for aching muscles. The number one ingredient that athletes often miss when it comes to muscle recovery is BLUEBERRIES.

Blueberries are loaded with antioxidants, vitamin C, and those essential carbohydrates you need to start replenishing your glycogen stores.

What is glycogen you ask?

Glycogen is your body’s storage of carbohydrates. During a workout, your body uses up that storage as its primary source of energy. It’s what fuels you to put up that weight, work through a tough set, and maintain energy through a long wod.

This is why replenishing your body’s lost glycogen is so important. According to the Journal of the International Society of Sports Nutrition, muscle recovery was expedited after ingestion of a blueberry shake pre- and post-workout. Check out the original article here:

A really great way to incorporate blueberries into your daily routine is a simple, easy-to-make smoothie. Here’s my personal favorite:




1 cup unsweetened almond milk

1-2 cups spinach

1 scoop chocolate protein powder

1 tbsp. cacao powder

1 tbps. Chia seeds

Half a banana

½ cup blueberries

½ cup cherries

Directions: Combine all ingredients, add some ice, and blend together!
The protein and anti-oxidant support from the blueberries will keep you full, satisfied, and on your way to recovery.

For a full analysis of your daily intake needs or more information on our one-on-one nutrition programming, visit our Nutrition page, or contact me by emailing and putting “Nutrition Counseling” in the subject line.


Coach Lauren