1 cup fresh spinach
1 cup chopped pineapple
½ cucumber
Juice of ½ lemon
½ cup water
Instructions:
Combine all ingredients in a blender or juicer.
Blend until smooth and strain if desired.
Serve immediately.
Why It Works:
Spinach is rich in calcium and magnesium, which are key for bone density and muscle performance. Pineapple adds bromelain, which helps reduce muscle soreness.
3. Muscle-Building Oat & Protein Shake
Ingredients:
½ cup cooked oats (cooled)
1 scoop unflavored or vanilla protein powder (whey or plant-based)
1 cup low-fat milk or milk alternative
1 tbsp peanut butter
1 tsp cocoa powder (optional)
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy as a post-walk or post-workout drink.
Why It Works:
This drink is a powerhouse of protein, complex carbs, and healthy fats — exactly what your muscles need to stay strong and recover quickly.
Serving and Storage Tips:
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