At Livano, we believe wellness isn’t a single moment, it’s a cycle.
Fuel. Move. Recover.
What you put into your body before and after you train matters just as much as the workout itself. That’s why we’ve put together two smoothie recipes designed to support every phase of your routine: one to power you up before you hit the fitness center, and one to help your body rebuild and recharge when you’re done.
Pre-Workout Power Smoothie
The banana and oats give you carbs for fuel, cold brew provides a caffeine kick, and chia seeds offer a slow-burn energy boost without weighing you down.
INGREDIENTS
- 1 banana (frozen)
- 1/3 cup rolled oats
- 1/2 cup cold brew coffee
- 1/2 cup almond milk (unsweetened)
- 1 tablespoon honey
- 1 teaspoon chia seeds
- 1/3 teaspoon cinnamon
- 1/2 cup ice
STEPS
- Add rolled oats to the blender first and let them sit with cold brew coffee for 2 minutes to soften slightly; this makes blending smoother and the drink easier to digest.
- Add banana, almond milk (unsweetened), honey, chia seeds, cinnamon, and ice to the blender.
- Blend on high for 45–60 seconds until completely smooth.
- Pour into a glass and drink.
NOTES
Timing: Drink 30–45 minutes before exercise. The banana and oats provide steady carb energy, while the cold brew delivers a natural caffeine boost.
Swap: Not a coffee drinker? Replace cold brew with green tea or just extra almond milk.
Post-Workout Recovery Smoothie
Greek yogurt and protein powder rebuild muscle, berries fight oxidative stress, and the turmeric + black pepper combo is a natural anti-inflammatory duo to help with soreness. Tart cherry juice is the secret weapon for reducing next-day muscle ache.
INGREDIENTS
- 1/2 cup Greek yogurt (plain, full-fat)
- 1 tablespoon vanilla protein powder
- 1 cup frozen mixed berries
- 1 cup baby spinach
- 1/2 cup tart cherry juice
- 1 tablespoon almond butter
- 1/3 teaspoon turmeric
- 1 pinch black pepper
- 1 tablespoon hemp seeds
STEPS
- Add tart cherry juice, Greek yogurt, and almond butter to the blender first for smoother blending
- Add frozen mixed berries, baby spinach, vanilla protein powder, turmeric, and black pepper on top.
- Blend on high for 45–60 seconds until silky smooth. If too thick, add a splash of water or more cherry juice.
- Pour into a glass and sprinkle hemp seeds on top.
NOTES
Timing: Best consumed within 30–60 minutes after your workout. absorption.
Swap: No protein powder? Add an extra ½ cup of Greek yogurt instead.
