Anti-inflammatory Recovery Shake
1 cup frozen mangoes
½ cup coconut milk
1 scoop vanilla protein powder
1 scoop collagen protein powder
½ tsp turmeric
½ inch gingerroot
Throw all the ingredients together, blend well, and ENJOY!! This makes a fairly thick shake, so if you want a thinner consistency add enough water to your liking!
Why I love this shake and chose these ingredients…(besides it being delicious, obviously!!)
A few benefits from eating mangoes…
- Mangoes could help facilitate healthy digestion. Mangoes contain enzymes that aid the breakdown and digestion of protein, and also fiber, which keeps the digestive tract working efficiently.
- Mango flesh contains prebiotic dietary fiber, which helps feed good bacteria in the gut.
- An average sized mango contains up to two-third of the daily recommended intake of vitamin C. The powerful antioxidant helps boost immunity system and prevents cold/flu.
- Mangoes are rich in beta-carotene that helps in the production of Vitamin A. It’s a powerful antioxidant that helps improve vision, boosts overall eye health and even prevents age-related macular degeneration or loss of vision.
- Eating mangoes could help regulate your cholesterol levels too. The high levels of fiber pectin may help bring down the low-density lipoprotein (LDL or bad cholesterol).
- Mangoes are filled with skin-friendly vitamin C and Vitamin A, both of which are crucial for healthy skin and skin repair.
- Mangoes could help with weight loss. The phytochemicals in the mango skin act as natural fat busters. The mango flesh is filled with dietary fibers, which induce a feeling of satiety, so you feel full longer. And we all know that keeps you from reaching for other snacks!
Pros of coconut milk…
- Coconut milk is rich in short and medium chain triglycerides that are considered to be healthy fats. These also prolong the feeling of satiety = less cravings and less snacking!
- Coconut milk is rich in vitamins C and E that are well known for their anti-oxidant properties. Free oxygen radicals are formed by our body tissues during the process of metabolism. They are harmful to cellular components and contribute towards aging and tumor growth. Antioxidants contained in coconut milk help to neutralize these harmful substances.
- Coconut milk is rich in electrolytes such as potassium, magnesium and phosphorous. Potassium is important for maintenance of a normal heart rhythm, and healthy muscle functioning. Magnesium is required for a healthy immune system, and normal nerve and muscle function. Phosphorus is a vital for bone and teeth health.
- Coconut milk is known to increase the levels of HDL cholesterol in the body(the good kind!!). HDL cholesterol has anti-inflammatory properties that protect the blood vessel lining.
- Coconut milk contains lauric acid that is known for its antiseptic properties. It assists the body in fighting infections caused by bacteria, viruses, and fungi.
- Coconut milk has large quantities of iron, an important mineral in the formation of healthy red blood cells.
- Coconut milk aids in the reduction of joint pain and inflammation.
- Coconut milk contains Zinc, a mineral that aids in the renewal of the cells that line the intestinal wall.
Why add collagen…
- Collagen is a major component of your skin, and may help slow the aging of your skin by reducing wrinkles and dryness.
- Collagen supplements have been shown to reduce inflammation and stimulate collagen synthesis in the body.
- Collagen may help promote pain relief among people with joint disorders like osteoarthritis.
- Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall
- Your bones are made mostly of collagen, which gives them structure and helps keep them strong, so consuming collagen supplements may help reduce the risk of bone disorders like osteoporosis.
- Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly
- Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile
So many reasons to have ginger in your diet…
- Consuming ginger may help improve digestion.
- Ginger may assist in relieving nausea
- Many people use ginger to help recover from a cold or the flu. It’s believed fresh ginger may help protect the respiratory system.
- Ginger can be used in relieving exercise induced muscle pain.
- The phytochemical properties in ginger may combat inflammation. Supporting cardiovascular health
- There is some evidence that ginger extract may help with cardiovascular disease.
- Ginger is an excellent source of antioxidants, and for this reason, ginger can reduce various types of oxidative stress.
And last, but definitely not least, TUMERIC…
- It has been used in India for thousands of years as a spice and medicinal herb.
- Tumeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties.
- Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain.
- Curcumin may help prevent cancer.
- Curcumin has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.
- Curcumin is a potent anti-inflammatory compound, which means it may help with arthritis.
- Overall, curcmin(and tumeric) may have benefits for longevity.
Well, there you have it! Enjoy your recovery shake knowing you are boosting not only your post workout recovery, but also your overall health!