These smoothie recipes are perfect for use before and after workouts, to build muscle, or to carbo-load.

As a digital editor for an endurance sports brand, I get a lot of books in the mail for topics ranging from training and gear to weight loss and performance nutrition. Usually, I flip through them and eventually dive a little bit deeper. I received Sport Smoothies from Velopress (also part of Pocket Outdoor Media, the parent company for Triathlete.com) and it caught my attention. The book from author Fern Green starts with a quick intro about how to fuel your body for sport, and then immediately dives into 65 recipes—broken out by pre-workout, post-workout/recovery, muscle building, and carb-loading. The recipes are great, but by far the best part is the images of every ingredient that goes into every recipe. Gone are the days of throwing random things into a blender and hoping for the best. I’ve made several of these recipes in my Vitamix and have loved every one.

Velopress let us share this coco berry smoothie recipe (made for pre-workout). Enjoy, and then pick up the book (just in time for summer!) for $16 at Velopress.com.

Coco Berry

Serves: 1
Preparation: 5 minutes

You Need
1 cup coconut water
1/2 cup raspberries
1 banana, peeled and chopped
1/2 cup rolled oats
1/4 cup coconut yogurt
1 tablespoon raw honey

Rolled oats contain a unique type of fiber, beta glucan, which can aid heart health.

V = Vitamin boosting
H = Hydrating
M = Mineral enriching

Place all the ingredients in a blender and blend until smooth.