SERVINGS: 2 | PREP TIME: 5 minutes | TOTAL TIME: 15 minutes
If you love mango pineapple lemonade, you’ll adore Lemony Mango Pineapple Protein Recovery Smoothie as a nutrient-rich breakfast alternative enriched with chia seeds, protein powder, and fruit. Use fresh or frozen mango and pineapple. Even with the addition of ice cubes, fresh fruit results in a juicier consistency, while frozen fruit results in a thicker consistency.
Let’s break down the ingredients and learn about how each works to benefit a person who experiences perimenopause.
Pea Protein Powder
Protein is essential for workout recovery. It aids in muscle repair and growth. After exercise, muscles undergo micro-tears, and protein provides the building blocks (amino acids) to repair and strengthen them. It also helps reduce muscle soreness and supports overall recovery, ensuring you’re ready for your next workout.
A perimenopausal person should prioritize protein intake because it helps maintain muscle mass, which tends to decline during this life stage due to hormonal changes. Protein also supports hormonal balance and helps manage symptoms like mood swings, hot flashes, and sleep disturbances, promoting overall well-being during perimenopause.
Chia Seeds
Perimenopausal individuals can benefit from Chia seeds’s omega-3 fatty acids. This may help ease mood swings and support cognitive functioning. Chia seeds contain significant amounts of fiber, aiding in digestive regularity and helping manage weight, a common concern in perimenopause.
Turmeric
Turmeric’s anti-inflammatory properties may ease joint pain and muscle aches often experienced during perimenopause. It also potentially supports mood and cognitive function through its active compound, curcumin.
Coconut Water
aids in post-workout recovery. It is a nutrient-rich alternative to sugary sports drinks and contains the potassium, magnesium, and calcium lost through sweat during a strenuous workout. Low electrolyte levels can lead to muscle cramps and spasms. Replenish these losses by drinking electrolytes to rehydrate. This helps balance fluids and improves muscle function, reducing cramps and aiding in faster recovery. Post-workout electrolytes can assist in muscle recovery by facilitating nutrient absorption and waste removal. After a strenuous workout, electrolytes can help expedite the repair and growth of muscle tissue.
Mango
Mangoes are a nutritional powerhouse. Their antioxidants combat inflammation and promote skin health. They offer perimenopausal individuals fiber for digestion. Vitamin C aids in collagen production for skin elasticity and hormone regulation. Vitamin A supports eye health.
Pineapple
Pineapples contain vitamin C for immune support and manganese for bone health. They are low in calories and provide fiber to keep you feeling full. Perimenopausal individuals can benefit from incorporating pineapple into their diet. It contains bromelain, an enzyme that can ease digestive discomfort and reduce inflammation. Bromelain’s anti-inflammatory properties may help with joint pain and bloating during perimenopause.
Ginger
Chinese, Indian, and Ayurvedic medicine use ginger for its therapeutic anti-inflammatory, antioxidant, and anticancer properties. It can ease hot flashes, nausea, and support digestion— all common concerns during perimenopause.
Lemony Mango Pineapple Protein Recovery Smoothie
Ingredients
Instructions
- Set a pinch of chia seeds aside.
- Add remaining ingredients to blender and puree.
- Garnish with the pinch of chia seeds and serve immediately.
Nutrition Facts
Calories
213.89Fat
3.54 gSat. Fat
0.64 gCarbs
35.87 gFiber
6.58 gNet carbs
29.29 gSugar
26.52 gProtein
19.49 gSodium
328.69 mgCholesterol
0 mgThis site may use affiliate links. This means if you make a purchase through one of these links, Hot Chocolate and Hot Flashes would receive a commission at no cost to you.
