Loving the BITE: Ultimate Cherry Ginger RECOVERY Smoothie


cherrylimesmoothieIt seems about time for another smoothie recipe, don’t you think? This week, it’s all about a great combination of ingredients that promote glycogen and muscle recovery with extra boosts for joint and muscle pain.

What’s more, it may just be my favorite smoothie ever. As a smoothie connoisseur, that’s sayin’ something. It’s delicious…I think the combo of lime and turmeric may be the secret!  Ready for something new?

Recipe of the week: Cherry Lime Ginger Recovery Smoothie


  • 1 cup cherries
  • 1/2 or 1 small banana (3-4″)
  • Juice from one lime
  • 1″ slice ginger (can keep peel on) OR 1 tsp ginger powder
  • 1″ slice turmeric root or 1/2 tsp ground turmeric
  • 1 cup plain yogurt OR 1 scoop undenatured or other protein powder
  • 1 Tbsp raw honey
  • 1 cup water (or as needed for desired thickness)
Traditional Blender Instructions:
  1. Place all ingredients in blender. Add water/ice as needed to achieve desired consistency.

Easy No-Blender Instructions:

  1. Substitute 1 cup 100% cherry juice for cherries and banana. Use ginger powder and turmeric powder rather than fresh roots. Place all ingredients in cup with tight fitting lid. Shake well until mixed thoroughly. Add water/crushed ice as needed to achieve desired consistency.


Recovery is important. The better you take of pre-training, training, and recovery nutrition throughout a season, even when if feel inconsequential, the better you’ll keep your body primed and running-well through the duration of months and months of cycling.

Here’s how this smoothie will help you recover better:

Undenatured whey:  This is a special protein powder as it contains a whey that has not been heated to a high heat or pasteurized.  What’s special about this? The cysteine in the whey (an amino acid) remains intact in it’s original form, and it can promote increased glutathione production in your cells. Glutathione is one of the body’s self-made, powerful antioxidants, and it helps cells fight off and repair damage.

Yogurt: Of course, yogurt has whey and casein which are great protein sources for both short-term and longer recovery. What’s more, the probiotics help your body absorb other nutrients, and the calcium and phosphorus help reduce muscle cramps.

Tart cherries have powerful antioxidants that specifically decrease pain and inflammation in the joints. Much of the research has been done on those suffering from gout, but even those without gout report reduced pain.  Additionally, both cherries and cherry juice provide a delicious source of carbohydrates.

Honey Raw honey is a delicious source of glycogen replenishing carbohydrates, and the natural enzymes help your body digest and absorb its nutrients.

Lime Juice: One of the most powerful and abundant antioxidants is vitamin C; and lime juice is a great source!

As reported over and over and over in Loving the Bite (what can I say, I love and am intrigued by ginger), ginger has strong antioxidants and anti-inflammatories that reduce joint pain and muscle soreness. This has been known since ancient times among many Asian populations, and has been further verified in recent studies.  It’s been confirmed again and again in my own practice, with clients reporting significantly reduce pain in many conditions from broken bones to normal post-training aches.

Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory nutrient. It has been shown to reduce inflammation and everyday damage to cells, reduce cholesterol and provide cardiovascular protection, improve liver function, and possibly even protect against Alzheimer’s Disease.

Pretty fantastic ingredients, huh? In just a few minutes, you can whip up a fantastically effective recovery shake. Let your food be your medicine.

Fuel Your Ride. Nourish Your Body.

Enjoy Your Ride
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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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