Nutritionist Jacqueline Birtwisle suggests this refreshing smoothie – perfect after training or on a hot day!
A great drink for after exercise as part of a recovery plan. This smoothie provides around 50g carbs per serving and has plenty of natural vitamin C and antioxidants.
Ingredients – serves two
125-150g low fat cherry yoghurt
60ml cranberry juice
125g frozen / fresh cherries (stones removed)
200g frozen / fresh blueberries
Runny honey (optional – to increase sweetness)
How to make it
1 Combine the yoghurt and cranberry juice in a blender.
2 Add the blueberries, cherries and honey (if using) and blend until smooth.
Why’s this recipe good for rowers?
This cherry drink is rich in vitamin C, which is important for the immune system and is needed for collagen, found in tendons, ligaments, skin cartilage and bone.
It’s also high in antioxidants, including anthocyanins from the red and blue colours of the fruit. These phytonutrients are important in protecting the body against damage and have anti-inflammatory properties.
Nutritional content per serving
50g carbohydrate (high)
5g protein (moderate)
2g fat (low)