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Pineapple Smoothie (post-injury)

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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1
Course: Snack
Calories: 430
Ingredients Method Notes

Ingredients
  

  • 150 g pineapple fresh or frozen
  • ½ banana
  • 30 g protein powder whey isolate or soy isolate
  • 300 ml milk or fortified plant milk soy > almond
  • 1 tbsp ground flax seeds
  • 1 tsp chia seeds optional, keep modest for GI ease
  • ½ tsp turmeric
  • pinch of black pepper non-negotiable for curcumin absorption
  • ½ tsp cinnamon
  • 10 g collagen tendons/ligaments
  • 5 g creatine supports muscle retention during reduced load
  • 1 cm fresh ginger

Method
 

  1. Toss everything in a blender and drink throughout the day.

Notes

Nutrition facts:
Per serving: 430 kcal | Carbohydrates: 45 g | Protein: 28 g | Fat: 11 g | Fiber: 9 g
For athletes:
During injury, recovery nutrition should be anti-inflammatory but anabolic. This does both without putting too much weight on your stomach.