Post Sport Pina Colada

Good Morning All,

We’re back for the final week to the popular exercise theme. Following on from Health Embrace’s recovery smoothie which was ideally suited to a demanding workout, Joanne Hart a Wokingham based yoga teacher, coach and our great functional sports nutrition colleague  has provided us with an idea for perhaps a lighter session. It’s super simple, can be tailored easily such as with a protein top up if needed and is definitely delicious! As Joanne says it could be useful for runners and sports people needing a tasty refuel option.

We’ll leave you now with some expert tips and recipe plan from Joanne at Health&Hart…

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After a training session you’ll probably be looking for a nourishing and simple smoothie.  This Post Sport Pina Colada smoothie has only three ingredients and is great after exercise.

Pineapple contains a digestive enzyme called bromelain; higher quantities are thought to be found in the core so make sure you include this in the recipe.  Digestive enzymes help our digestive system to break down food so we can absorb it and get the benefit of the nutrients.  The act of exercising, particularly during endurance sports means our energy is diverted away from our digestive system.  Therefore your digestive system might appreciate a boost from this smoothie when you’ve finished exercising!

Pineapple is a source of carbohydrate which will replace lost energy after you exercise and it may help the protein in the yoghurt to be absorbed into the body, helping to repair and rebuild your muscles which is important for recovery and the next training session.

Coconut water is a good source of electrolytes such as sodium and potassium which are lost from sweat.  Try and get one of the varieties without added sugar, or even better crack open a fresh coconut and enjoy the coconut flesh as well.  Ginger is one of my favourites, and finds its way into many recipes!  It has anti-inflammatory properties so again is a nice addition after training.


Ingredients  – Per person


Jo recovery smoothie 2


  •  1/4 fresh pineapple
  • Natural yoghurt – small pot (Cow, Greek, Goat, Sheep or soya).
  • Coconut water   (Choose one without added sugar) – Approx 300ml

Optional – 1cm fresh ginger or 1/2 tsp ginger powder to taste

Optional – Coconut water could be replaced with milk, water or another juice.  If you don’t use the coconut water, then add a pinch of salt if you need the electrolytes after an intensive exercise session, or on a warm day.



Blend the pineapple, add the natural yoghurt and coconut water, optional ginger and blend!

Add a couple of ice cubes if you’ll be preparing the drink in advance of completing your training.



Jo receovery smoothie 1