3. Banana, Chia & Yogurt Smoothie – For Recovery and Cramp Relief
If your legs tend to cramp or feel tired after activity, this smoothie works like a soft reset button. It hydrates, replenishes minerals, and soothes tired muscles.
How to make it:
- Blend 1 ripe banana, 1 tbsp chia seeds, and ½ cup natural yogurt (with added vitamin D if possible).
- Add a few ice cubes.
- Let the smoothie sit for 10 minutes to allow the chia seeds to swell and thicken.
Great as a snack or post-gardening refresher.
Why it works:
- Bananas are full of potassium — a cramp-fighting mineral.
- Chia seeds offer protein and omega-3s.
- Yogurt adds calcium and supports muscle recovery.
