Protein Rich Smoothies

Excellent way for teenage athletes to meet their nutritional needs during growth spurts, intense training, and recovery periods.

Benefits for teenage female athletes

• Muscle repair & growth — High protein rebuilds muscles and supports gains during teen growth.

• Faster recovery — Berry antioxidants cut inflammation and soreness for quicker bounce-back.

• Stronger bones — Calcium + berry minerals build peak bone density and reduce injury risk.

• Sustained energy — Natural carbs + potassium fuel workouts and prevent cramps.

• Iron & immunity — Vitamin C boosts iron absorption and supports immune function.

• Focus & satiety — Steady energy, fewer cravings, better concentration for school and sports.

Recipe, the way i like it!

Ingredients:

• 1–1½ cups frozen mixed berries

• 1 banana

• 1 cup milk (almond, oat, or dairy - your favorite, or whatever you prfer or is best for you!)

• ¾–1 cup plain Greek yogurt

• 1 scoop (20–25g) protein powder (vanilla or berry flavor)

Steps:

• Add milk, yogurt, banana, berries, and protein powder to a blender.

• Blend on high 45–60 seconds until smooth (add a splash more milk if too thick).

• Taste and adjust—if needed, add a tiny bit of honey.

• Pour and enjoy immediately—perfect post-practice, breakfast, or snack.