Let’s be real—getting through the day isn’t just about chugging coffee and pushing through. Whether you’re hitting the gym, fighting off an afternoon crash, or trying to stay healthy, what you fuel your body with matters.

That’s why I’ve put together a list of 10 homemade smoothies and drinks that actually work—backed by science.

These aren’t overpriced supplement shakes; they’re simple, effective, and taste great. From energy-boosting pre-workout blends to drinks that help you sleep better, this newsletter has you covered.

What’s Coming

1. Energy-Boosting Smoothies for endurance or explosive workouts.

2. Immune-Enhancing Mixes to fend off seasonal bugs.

3. Recovery & Sleep Tonics to repair muscles and calm the mind.

4. Brain Candy: Fun facts about ingredients.

5. 5 Pro Tips: Expert hacks for the perfect smoothie

6. Link Dump: Trusted resources for deeper dives.

Recipes

1. Sweet Potato Pie Smoothie

For Long Runs & Endurance
Ingredients:

• ½ cup cooked sweet potato (cooled)

• 1 cup unsweetened kefir

• 1 scoop vanilla protein powder

• 1 tbsp almond butter

• ½ tsp cinnamon

• 1 frozen banana

How to Prepare:

1. Add all ingredients to a high-speed blender.

2. Blend until smooth (30-45 seconds). Add a splash of water if too thick.

Why It Works: Sweet potatoes are rich in beta-carotene (converted to vitamin A), supporting immune function and muscle repair . Kefir adds probiotics for gut health, linked to improved exercise adaptation .

2. Matcha-Banana Almond Smoothie

For Short, Intense Workouts
Ingredients:

• 1 tsp matcha powder

• 1 cup unsweetened almond milk

• 1 (frozen) banana

• 1 tsp honey

• ½ cup fresh spinach

How to Prepare:

1. Whisk matcha powder into almond milk to prevent clumps.

2. Add all ingredients to a blender and mix until creamy.

Why It Works: Matcha provides caffeine (3 mg/kg bodyweight) to enhance focus and anaerobic performance. Spinach adds nitrates for improved blood flow .

3. Turmeric Golden Milk

Immunity Booster
Ingredients:

• 1 cup milk (dairy or plant-based) or orange juice

• ½ tsp turmeric powder

• ½ tsp grated ginger

• 1 pinch black pepper

• ½ tsp cinnamon

• 1 tsp honey (optional)

How to Prepare:

1. Warm milk in a saucepan over medium heat (do not boil).

2. Whisk in turmeric, ginger, black pepper, and cinnamon.

3. Simmer for 5 minutes, strain, and add honey.

Why It Works: Curcumin in turmeric has antiviral properties. Black pepper increases curcumin absorption by 2,000% .

4. Green Smoothie

Daily Immune Support
Ingredients:

• 1 cup spinach

• ½ cup kale (stems removed)

• ½ cucumber

• ¼ cup Greek yogurt

• 1 tbsp chia seeds

• ½ cup coconut water

How to Prepare:

1. Blend spinach, kale, cucumber, and coconut water first until smooth.

2. Add yogurt and chia seeds, then blend again for 10 seconds.

Why It Works: Dark greens provide vitamins A, C, and K for immune cell production. Chia seeds add omega-3s to reduce inflammation .

5. Tart Cherry & Almond Moon Milk

For Sleep & Recovery
Ingredients:

• ½ cup tart cherry juice

• ½ cup unsweetened almond milk

• 1 tbsp hemp seeds

• 1 tsp honey

• 1 pinch nutmeg

How to Prepare:

1. Combine all ingredients in a blender until frothy.

2. Serve warm (heat gently on stove) or chilled.

Why It Works: Tart cherries are a natural source of melatonin, improving sleep quality. Hemp seeds offer magnesium to relax muscles .

6. PB+J Smoothie with Navy Beans

Post-Workout Recovery
Ingredients:

• ¼ cup cooked navy beans (rinsed if canned)

• ½ cup frozen tart cherries

• 1 tbsp peanut butter

• 1 cup unsweetened oat milk

• 1 tsp honey

How to Prepare:

1. Blend navy beans and oat milk first until smooth.

2. Add remaining ingredients and blend again.

Why It Works: Navy beans add plant-based protein and fiber for muscle repair. Tart cherries reduce exercise-induced inflammation .

7. Ginger-Apple Cider Soother

Immunity & Digestion
Ingredients:

• 1 tbsp apple cider vinegar (ACV)

• 1 tsp grated ginger

• 1 pinch cayenne pepper

• 1 tsp honey

• 1 cup warm water

How to Prepare:

1. Stir ACV, ginger, cayenne, and honey into warm water.

2. Mix well (no blender needed).

Why It Works: Ginger’s sesquiterpenes combat viruses, while cayenne boosts circulation .

8. Chocolate Fudge Avocado Smoothie

Sustained Energy
Ingredients:

• ½ avocado

• 1 tbsp cocoa powder

• 3 dried plums (prunes)

• 1 scoop chocolate protein powder

• 1 cup almond milk

How to Prepare:

1. Blend avocado, almond milk, and prunes until creamy.

2. Add cocoa and protein powder, then blend again.

Why It Works: Avocado’s healthy fats slow carb absorption, preventing energy crashes .

9. Papaya Leaf Immunity Shot

Antiviral Powerhouse
Ingredients:

• 3 fresh papaya leaves (washed)

• 1 tsp jaggery (or honey)

• ½ cup water

How to Prepare:

1. Boil papaya leaves in water for 5 minutes.

2. Strain, stir in jaggery, and let cool.
   Note: Consult a doctor before using medicinally.

Why It Works: Papaya leaves boost platelet count and contain antioxidants like papain .

10. Minty Watermelon Hydrator

Rehydration & Focus
Ingredients:

• 2 cups cubed watermelon (seeds removed)

• 5 fresh mint leaves

• 1 tbsp hemp seeds

• Juice of ½ lime

How to Prepare:

1. Blend watermelon and mint until liquid.

2. Add hemp seeds and lime juice, then pulse briefly.

Why It Works: Watermelon’s lycopene aids hydration and cognitive function. Hemp seeds add omega-3s for brain health .

Fun Facts

• Cayenne Pepper in smoothies can boost metabolism by up to 5% temporarily .

• Navy Beans blend seamlessly into smoothies, adding 7g protein per ½ cup .

• Matcha contains L-theanine, which pairs with caffeine to enhance focus without jitters.

5 Pro Tips

1. Freeze Fresh Herbs: Blend mint, basil, or cilantro into ice cubes for quick flavor boosts.

2. Layer Ingredients: Add liquids first, then soft ingredients (yogurt, banana), and frozen items last for smoother blending.

3. Boost Absorption: Pair fat-soluble vitamins (A, D, E, K) with healthy fats (avocado, nut butter).

4. Prep in Batches: Portion smoothie ingredients into jars and freeze; just add liquid and blend.

5. Adjust Consistency: Use frozen fruit instead of ice to avoid dilution. Add water or milk ¼ cup at a time if too thick.

Link Dump

1. Energy Drinks & Exercise Performance: ISSN’s research on caffeine dosing.

2. Smoothie Nutrition Guide: Rutgers University’s tips for balanced recipes.

3. Recovery Smoothies: Triathlete-approved blends for athletes.

Cheers,

Jonas

Disclaimer: Consult a healthcare provider before making significant dietary changes, especially if managing medical conditions.