Berry Blast
Recovery
Blueberries, banana, whole milk, Greek yogurt, and Medjool dates â built to replenish, repair, and recover.
Ingredients
- 240g
- 130g
- Medjool Datespitted and roughly chopped30g
- 10g
- 2g
- Bananalarge, peeled before freezing100g
- Blueberriesfrozen75g
Prep Instructions
If your dates are firm, soak them in the whole milk for about 5 minutes before blending. This softens them up and ensures a completely smooth texture with no chunks. Visit the Kitchen Prep page to see how I prep and store dates.
Pour the whole milk, Greek yogurt, chia seeds, and dates into the blender first. Blend on high for 30 seconds until smooth and fully combined.
Add the frozen banana and frozen blueberries. Start on low speed and gradually increase to high. Blend for 45â60 seconds until the chia seeds and dates are fully pulverized and the mixture is deep purple.
Pour into a glass and enjoy immediately while cold. Best consumed within 30 minutes post-workout for maximum muscle recovery benefit.
Performance Benefits
24.8g of protein from whole milk, Greek yogurt, and chia seeds â no protein powder needed. Exactly what your muscles need after a hard session.
Blueberries are packed with anthocyanins that help reduce muscle oxidative stress and fight post-workout inflammation at the cellular level.
Bananas and Medjool dates provide a dual source of glucose and fructose to quickly refill glycogen stores depleted during training.
Chia seeds deliver plant-based Omega-3 fatty acids and 9.8g of fiber â keeping you satiated and supporting joint health and inflammation reduction.
Whole milk, Greek yogurt, and chia seeds combine for 507mg of calcium (39% DV) and 513mg of phosphorus â critical for bone density and repair.
Sea salt restores sodium lost through sweat while banana and dates contribute over 1,165mg of potassium to support muscle function and hydration.
Cooking Tips
Always peel your banana before freezing. A frozen banana with the peel on is extremely difficult to peel later.
The original recipe used almond milk â whole milk was swapped in for higher protein and creamier texture. If you're dairy-free, almond or oat milk work as substitutes but the protein count will drop significantly.
Start blending on low before moving to high â this prevents the frozen fruit from jamming the blades and gives you a smoother finish.
Pour leftovers into ice pop bags (12" x 2.5") or popsicle molds and freeze. A great post-workout grab when you're short on time.
Protein booster: Want to push the protein even further? Add a scoop of your favorite protein powder before the first blend. At FreshFuel we keep it whole food only â 24.8g of protein from real ingredients, no powder needed. But the choice is yours.
When to Drink It
Drink within 30 minutes after your session. The protein, carbs, and natural sugars work together to kickstart muscle repair and refill glycogen stores fast.
Built specifically for muscle recovery and strength training. The protein and carb ratio supports rebuilding muscle tissue broken down during resistance training.