Friday, May 20, 2016

ipaccblog#6: Sip Your Way to Optimal Performance

For the active dancer, it can sometimes be a challenge to find the right sources of nutrition at the times that you need it. These delicious smoothie recipes give you the satisfying taste you crave and provide a powerful nutritional punch at the times you need it most. Whether you’re looking for an energy pick-me-up, for muscle-building protein, or for relief from soreness, there’s a smoothie for every occasion!

For Muscle Recovery…

Get-Ahead Gingerbread

7 oz 2% Greek yogurt
1 c ice cubes
¼ c frozen sliced banana
2 Tbsp almond butter
1 Tbsp molasses
1 tsp grated ginger
¼ tsp cinnamon
1/8 tsp nutmeg and cardamom

Nutritional Punch: Greek yogurt is an excellent source of protein that helps rebuild muscle. The banana replaces potassium and carbohydrates lost during exercise. Molasses is a great source of iron, a nutrient that helps to oxygenate the blood.

For Stamina….
Cran-Beet Crusher

1 c silken tofu
½ c fresh or frozen cranberries
½ medium beet
½ medium cucumber
1 celery stalk
1 c kale
1 orange or half cup orange juice
2 tsp honey

Nutritional Punch: Beets have been shown to improve blood flow and stamina, perfect if you find yourself getting winded in class.  As an added bonus, kale has heart disease and cancer-fighting powers.

For Soreness…

Cherry-Chia Pain Buster

1 c pitted tart cherries
½ c blueberries (or berry blend)
½ c frozen pineapple chunks
1 scoop vegan protein powder
1c chilled brewed green tea or diluted cherry juice
½ inch chunk ginger root or ¼ tsp powdered ginger
½ inch chunk turmeric root or ¼ tsp powdered turmeric
2 tsp raw honey

Nutritional Punch: Tart cherries have been shown to alleviate soreness and repair muscle damage. The turmeric also helps to ease muscle soreness by acting as an anti-inflammatory.

Be sure to stay cool this summer with these delicious smoothies and sip your way to your optimal physical performance!

These smoothie recipes and their complete nutritional compositions can be found at

Pauline Braxton
Community Outreach Coordinator

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