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by Emma Mattison – NASM, CPT, CNC and Functional Aging Specialist
*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.
"Delicious, healthy, muscle building AND good for your tendon and ligament health!"
As a sweet tooth and former emotional eater, I've had my fair share of smoothies and shakes. I used to live on a Starbucks frappuccino a day (or two...) running at 630 Calories (or MORE) of mostly sugar. After committing to my own health, and becoming a certified nutrition coach, I've developed an excellent workout recovery and breakfast smoothie that:
Satisfies the sweet-tooth.
Provides valuable nutrients such as healthy fats and proteins for muscle repair.
Helps tendon and ligament health with an appropriate dose of collagen.
Keeps Calories under 400 kcals per serving (serving size about 12-16 oz)
Only has 6 grams of total sugars! (6 grams net carbs)
So when it came to prevailing against my emotional eating and fitting in my healthy dosage of protein and fiber, I think it's safe to say I found a winner with this smoothie. There is some hot debate about the usage of collagen, and I'll just say this: collagen has research to support that its supplementation can help with tendon, ligament, skin, hair, and nail health. However, it will NOT help with muscle growth. That's why I use a blend of two different delicious supplements. I'll attach links to the specific proteins and collagen I use, as the brand definitely does make a difference.
Here's the recipe below! Enjoy!
Ingredients
1/3 cup of ice cubes (about 3-4)
water (amount varries)
2 scoops of SunWarrior Warrior Blend Chocolate protein powder
1/2 scoop of Dr. Axe's Ancient Nutrition Chocolate Bone Broth Collagen Protein powder
1 tbsp sugar-free peanut butter or other nut butter (almond butter, sun-butter, etc.)
OPTIONAL 1/4 cup of frozen blueberries (or less if desired)
OPTIONAL 1 leaf of kale or 1/4 cup of spinach
Instructions
Add ice and nut butter to blender, and optional ingredients listed.
Fill with enough water to cover ice & nut butter, then add protein powder.
No need for sweetener, but if using a bland protein powder, add two teaspoons maple syrup or a dash of stevia.
Blend. Enjoy with a banana if desired and/ or tablespoon of granola.
Nutrition Facts
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This makes for an excellent dessert, or a great snack! Remember, muscle building happens even up to 72 hours after focused strength training. So don't feel that you need to cram all your protein in 30 min after exercise! Enjoy these muscle building and tendon healing smoothies even on your rest days 🤗
Ready to Start Your Own Customized Diet?
If you are 40+, ready for a change in your life – whether you are looking to improve your health through diet and exercise, lose weight, get your balance and mobility back, feel stronger once again, or move freely, easily, and pain free – I offer online personal training & nutrition coaching, and other programs (Online Tai Chi is coming soon!)
My nutrition coaching is NOT a "one philosophy," approach. I research all dietary approaches from keto to vegan diets, and everything in between, and I find the pros and cons of every dietary approach, depending on different demographics. So you won't feel pigeon-holed into one "diet." I'll provide you with 7-day meal plans based on your preferences (and dietary restrictions!), including what meals to prepare on specified days according to your availability, AND I'll give you an actual grocery list weekly so you can get EVERYTHING you need from the store – no more guesswork! It's a very personalized experience, indeed, and I'm really happy to offer it.
The first step in getting started is to book a free 15 min phone call with me to chat about your goals, and share your health and training history!
You can also email me at info@myzeniverse.com
About the Author
Hi! I'm Emma Mattison. I'm a NASM certified personal trainer, nutrition coach, stretch & flexibility coach, pranayama breathwork guide, holistic nerd, and lover of birds & music! I specialize in functional fitness for older adults, and those with conditions such as fibromyalgia, arthritis, and multiple sclerosis. Scientific literature is fun to me, and my goal is to make it understandable and fun for you!
I am driven to share knowledge I find fascinating & transformative with my clients, and the world. Everyone has the power to take their health into their own hands!
My love for fitness and true discovery of health started with helping my best friend – who I can now call my husband! Today, I couldn't do any of this as smoothly and enjoyably as I do now without him! Check out our YouTube, MyZeniverse! He literally edits and films everything. He's editing the next YouTube video next to me right now, as we speak! Check it out, and give it a like if it's helpful! 😊😊
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