Energy smoothies
Banana, dates and oats — carbohydrate you can actually taste working.
13 pairings, lightest first
One recipe per fruit pairing — whichever version of it suits this goal best. They run lightest to heaviest, so the trade-off is in front of you rather than buried. Swap an ingredient in the calculator and you will see what it costs you.
Other goals
Milkshake texture, familiar flavors, nothing green floating in it.
Oats, seeds and a real base, so it holds you past the next hour.
Two protein sources per glass — a powder plus a dairy or soy base.
Fast carbs alongside protein, built to be drunk soon after training.
Vitamin-C fruit, avocado and omega-3 seeds — foods tied to skin health, not a treatment for it.
Citrus, berries, ginger and greens, stacked in one glass.
Fiber from berries, greens, chia and flax rather than from a supplement.
Unsweetened liquid, no heavy base, and fruit portioned rather than poured.
Fast, easy carbs from banana, dates and tropical fruit, light on fat and fiber so it sits well before training.
Folate-forward greens, avocado and flax, nothing unpasteurised.