The post-leg-day smoothie. Mixed berries are the most polyphenol-dense fruit category - proven to reduce DOMS.

• Anthocyanins in berries reduce muscle soreness.
• Greek yogurt + whey = blended fast and slow protein.
• Flaxseed adds omega-3 ALA for joint support.

1. 1

   Add the almond milk to the blender first, followed by the Greek yogurt and vanilla whey; blend these for 10 seconds so the protein disperses evenly before you add the fruit.

2. 2

   Add the frozen mixed berries and ground flaxseed on top.

3. 3

   Blend on high for 45 to 60 seconds until completely smooth and a vivid pink-purple color with no frozen chunks.

4. 4

   Taste and drizzle in the honey if you want extra sweetness, then blend for another 5 seconds.

5. 5

   Pour into a glass and serve immediately; the antioxidants in berries degrade quickly once blended.

• Frozen wild blueberries punch above their weight on antioxidants.
• A pinch of cinnamon balances tartness.
• Use kefir for gut-health bonus.