A Smoothie to help in the recovery after dancing

I do enjoy a good smoothie and they are a quick, tasty way to attain your 5 a day in one go! As a dancer they are great to have first thing in the morning or early evening.
Here is a simple delicious recipe that takes 3 minutes and will help to increase your nutritional intake and aid recovery from an intense day in the studio or after a performance:

A cup of rice milk
A handful of raspberries
A handful of blueberries
1x banana

Blend together in a smoothie maker/blender. Add a sprig of mint for decoration! Simple!

The Ingredient Benefits:

Blueberries are full of amazing properties and are low in calories but unbelievably high in nutrients. Similarly they contain antioxidants and are commonly known in the media as ‘superfoods’. They can be beneficial to dancers as studies in athletes have shown that they can help reduce muscle damage after strenuous exercise and can reduce muscle soreness and fatigue, which can cause a reduction in muscle performance. Eating these will help the body’s recovery after a long day in the studio. Additionally, they can help reduce DNA damage, protect against ageing and cancer development. They can also lower blood pressure and help prevent heart disease.


Raspberries are equally amazing. Not only are they delicious, they also have an array of health benefits. Raspberries contain antioxidants, fibre, iron, phytonutrients, magnesium, potassium and zinc. They contain a high proportion of vitamin C and are 95% water which is great for hydrating the mind and body. This is particularly useful for dancers to maintain the body’s hydration levels as so much water is lost due to perspiration. Raspberries help to cleanse the blood cells and make immune systems stronger, helping to fight colds/flu and other common complaints. Like blueberries, they can prevent DNA damage to our cells, protect from degeneration, reduce the potential to develop cancer and help reduce premature ageing. Additionally they have positive effects on our vision and can support healthy weight loss within a sensible, nutritious diet.

Bananas are high in fibre, potassium, vitamin B6, vitamin C, antioxidants and photonutrients. When bananas are greener they contain more starch and when they are riper they have more sugars. They are a rich source of carbohydrate helping you to have more energy. Again bananas can reduce the risk of heart disease and increase the digestive system.

The great thing about smoothies is that you can be creative and experimental and try out different combinations for different health needs or for energisers! Enjoy.

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