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Makes: 1 serving
- 1 scoop vanilla whey protein powder
- 1/3 cup pomegranate juice
- ½ cup frozen cranberries
- ¼ cup frozen raspberries
- ¼ cup sparkling water or seltzer (or more, if desired)
Blend all ingredients except the sparkling water in a blender. Pour smoothie in a large glass, then top with sparkling water. Garnish with fresh berries and a sprig of mint. Enjoy!
Nutrition facts (per serving): calories 237, total fat 3 g, saturated fat 1 g, protein 25 g, sodium 106 mg, carbs 29 g, fiber 4 g
Got protein? To get the most out of your workouts, The Journal of the International Society of Sports Nutrition recommends 1.4 to 2.0 grams of protein per kilogram of bodyweight daily. Supplementing with whey protein is an easy way to boost protein intake without feeling like you’re eating chicken for days.
Pom power: These tiny, tasty juice-filled morsels are not only immune-boosting antioxidant superstars, but they’re also an essential nutrient to improve performance and recovery. Research shows that pomegranate-juice extract has a positive effect on muscle strength and soreness after exercise because of its high polyphenol content and ability to increase blood flow, for better nutrient delivery and removal of metabolic byproducts from the muscle.
Cran jam: Cranberries are an excellent source of vitamins and minerals, including vitamin C, manganese, vitamin K, vitamin E and copper.
Fresh and plump: Although raspberry ketones haven’t fared well in the fat-loss world (with little to no research to support claims), both black and red raspberries have shown promising results in cancer prevention and inactivation. Studies show that antioxidant polyphenols found in red and black raspberries play a role in killing and preventing colon and stomach cancer cells.